Purna Bhujangasana
पूर्ण भुजंगासन
Purna Bhujangasana (Full Cobra) is a deep prone backbend where feet touch the head, requiring extreme spinal flexibility.
Anatomy Involved
Benefits
- Extreme spinal flexibility
- Opens entire front body
- Strengthens back muscles
- Stimulates abdominal organs
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Spinal injuries
- Neck injuries
- Pregnancy
- Hernia
- Recent abdominal surgery
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
5 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Press the pubic bone gently into the floor
- 2Engage the legs by pressing the tops of the feet down
- 3Lengthen the back of the neck — gaze slightly forward
- 4Draw the shoulder blades toward the spine
- 5Keep the gluteal muscles firm but not clenched
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Yoga Styles
When to Practice
Position
Target Areas
Practice Flow
About this Pose
Purna Bhujangasana (Full Cobra) is a deep prone backbend where feet touch the head, requiring extreme spinal flexibility.
How to Practice
1. Lie face down, palms beside the chest.
2. Legs together, toes pointing back.
3. Inhale, press into hands — lift chest (Bhujangasana).
4. Straighten the arms completely.
5. Now lift the hands off the floor — stay up by back strength alone.
5 more steps remaining
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Frequently Asked Questions
Common questions about Purna Bhujangasana
What is Purna Bhujangasana?
Purna Bhujangasana (Full Cobra) is a deep prone backbend where feet touch the head, requiring extreme spinal flexibility.
What are the benefits of Purna Bhujangasana?
Extreme spinal flexibility. Opens entire front body. Strengthens back muscles. Stimulates abdominal organs.
Who should avoid Purna Bhujangasana?
Avoid this pose if you have: Spinal injuries, Neck injuries, Pregnancy, Hernia, Recent abdominal surgery.
How many steps are in Purna Bhujangasana?
Purna Bhujangasana is practiced in 10 steps. Lie face down, palms beside the chest.
Is Purna Bhujangasana suitable for beginners?
Purna Bhujangasana is an advanced-level pose. Beginners should practice with props or under guidance.
What conditions does Purna Bhujangasana help with?
Purna Bhujangasana is therapeutic for: flexibility.
What poses should I do before Purna Bhujangasana?
Prepare with: Adho Mukha Svanasana, Bhujangasana, Upward-Facing Dog Pose. These warm up the relevant muscles and joints.
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