Poorna Bhujangasana (Full Cobra pose)

By Himanshu JoshiYogaFull Cobra pose, Poorna Bhujangasana

Poorna Bhujangasana (Full Cobra pose)

In Sanskrit “Poorna” means “Full”, “Bhujanga” means “Serpent or snake”, and “Asana” means “pose”.  The English name is “Full Cobra pose”.

Position : Prone

Type : Twisting

Spiritual Awareness : Swadisthan chakra
Physical Awareness : Relaxing the spine, stretch in the abdomen and chest areas, shoulders and upper portion of the trunk.

Dosha Suitability : Vata and Pita can be benefitted

Introducery Asanas : Forward bending asanas



  1. Inhale, assume bhujangasana. Holding the position, breathe in and out normally a few times.
  2. Exhale, bend the knees and raise the feet.
  3. Stretch the head, neck and shoulders back a little further and try to touch the back of the head with the soles of the feet.
  4. This is the final position. Breathe normally.
  5. Hold the final position for as long as is comfortable. Gradually extend the duration.
  6. To return to the starting position, exhale, lower the feet. Relax in Bhujangasana for a few moments.
  7. Release the pose and relax with the arms by the side of the body and the head turned to one side.
  8. This is one round. Perform 3 rounds.
  9. This variation is only suitable for adepts or children over the age of 12 with very supple backs.


Spotlight effects:

Spine, abdomen, chest, shoulders, knees, ankles.


Follow-up Poses:

  1. Any forward bending asanas.


Physical Benefits of Poorna Bhujangasana (Full Cobra pose): 

  1. Stretches chest, lungs, shoulders and abdomen.
  2. Helps to remove backache and neck ache as well as keeping the spine supple and healthy.
  3. The pressure on the abdomen is also beneficial to the abdominal organs and in particular the digestive organs.
  4. Tones the kidneys which help with purification of blood, removing any stagnant blood and improving the health of the whole body.
  5. Strengthens the adrenal gland, which is responsible for secretions of adrenaline, cortisol and other stress hormones, the balancing effect on the harmone secretions is the benefit of asanas.
  6. Expands and opens the chest which encourages deep breathing as well as helping to correct rounded shoulders.
  7. In normal day-to-day life we do a lot of forward bending but notmuch backward bending, therefore it is good to practice for a healthy back and to give general balance to the body.


Therapeutic Benefits:

  1. Strengthens the spine. Useful for slipped disc and sciatica as it relieves the pain and can also relocate the slipped disc.
  2. Helps to relieve stress and fatigue.
  3. Therepeutic for Asthma.
  4. It stimulates the appetite, relieves flatulence and constipation.
  5. Tones the liver making it beneficial for those with a sluggish liver.
  6. Traditional texts say that Bhujangasana increases body heat, destroys disesase, and awakens Kundalini.


Precautions and Contraindications:

  1. Back injury
  2. Carpal tunnel syndrome
  3. Headache
  4. Pregnancy

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