What I enjoy about this posture is that it removes stiffness from my upper back. Especially in the colder season, I get up with a stiff upper back/shoulder sometimes. Just warming up in this posture relieves my upper back/shoulder of the stiffness and mild pains. There are a few more variations of this asana for which I will create a separate video on those variations. The way the head is raised in the final position in this asana is similar to a fanned cobra and hence, the name. The purpose of creating this posture is to imbibe the qualities observed in a cobra: determination, alertness and precision. This is a backward-bending asana. Limitations: Hypertension, heart ailments, pregnancy, peptic ulcers, hernia and hyperthyroid. Benefits: - It tones up the deep muscles supporting the spinal column and trunk. There is stimulation of the spinal nerves. - Massages and stimulates the adrenal gland, thus managing the hormonal imbalances in women and tones up the abdominal muscles. - Alternative contraction and relaxation corrects minor displacement of vertebra. Reduces constipation and flatulence. Relieves generalized muscular pain. - Helps develop faith and self-confidence and strengthens the willpower. Steps: 1) Lie down on your stomach on a mat with your hands at the sides of the body. 2) Bending at the elbows, place your palms facing down near your chest, keeping your elbows close to your body. 3) Inhaling, raise your head and neck upwards to look up towards the ceiling. Raise your upper body only until the navel and not more. Make sure that your feet remain together and not get separated, only if comfortable. 4) Remain in the final position holding your breath for 6 seconds. 5) Exhaling, bring your head, neck and torso down to rest on the mat. Source: Yoga for All by Hansaji J. Yogendra To reach me, e-mail me at: yogalifeglobalnirmalaiyer@gmail.com