Cobra Pose (Bhujangasana):
Cobra Pose (Bhujangasana) is a vital exercise. It is a very easy one as well. That is the beauty of this exercise! Anybody can practice this very easily. Perhaps this is the Easiest form of backbend possible in the yoga lexicon! It can be done in a combination with Locust Pose (Shalbhasana). But the Locust pose creates pressures on the heart and lungs. So you must be very careful about practicing Locust Pose(Shalvasana). I personally practice Bow Pose (Dhanurasana) after Cobra Pose(Bhujangasana).
Please follow a short warm-up round before it before you go for a full-fledged practice of this !
How to Practice :
Lie down o your chest and abdomen. Inhale and raise your head, chest and shoulder gradually keeping your palms on the ground, arms bent and keeping attached to your body with your folded elbows and and stay for 10-15 seconds keeping up normal breathings. Keep your vision high towards the ceiling. Keep your lower ribs and waist anchored to the ground.
Then lower yourself to the previous position gradually while you exhale. After you become habituated you can raise your palms off the ground.
Take rest on your downward or upward corpse pose.
Keep your legs straightened, don’t bend them in the knee regions. Keep the legs apart in linear alignment with your shoulders.
Don’t rush for full cobra pose as a beginner. Raise your upper parts so far you feel comfortable in the beginning keeping some or much of your weight on the palms. After you become experienced you can do it to a fuller extent.
This is one of the easiest backends!