PU
Purna Bhujangasana
पूर्ण भुजंगासन
Advancedprone
Target Muscles
spine extensorsglutesquadricepschestshoulders
Benefits (4)
- + Extreme spinal flexibility
- + Opens entire front body
- + Strengthens back muscles
- + Stimulates abdominal organs
Avoid If (5)
- - Spinal injuries
- - Neck injuries
- - Pregnancy
- - Hernia
- - Recent abdominal surgery
About
Purna Bhujangasana (Full Cobra) is a deep prone backbend where feet touch the head, requiring extreme spinal flexibility.
Step-by-Step Instructions
1
1. Lie face down, palms beside the chest.
2
2. Legs together, toes pointing back.
3
3. Inhale, press into hands — lift chest (Bhujangasana).
4
4. Straighten the arms completely.
5
5. Now lift the hands off the floor — stay up by back strength alone.
6
6. Deep arch in the spine — chest toward the sky.
7
7. Bend the legs, bring toes toward the head — toes touch the head.
8
8. Gaze up. Hold for 3-5 breaths (very challenging).
9
9. Straighten legs, place hands down, slowly lower.
10
10. Rest in Makarasana.