Poorna Bhujangasana (Full Cobra Pose)

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Poorna Bhujangasana - Full Cobra Pose In Yoga, How to do Poorna Bhujangasana - Full Cobra Pose In Yoga, Benefits of Poorna Bhujangasana - Full Cobra Pose In Yoga, Precautions, & a note for yoga practitioners

Poorna Bhujangasana (full cobra pose) is a part of the advanced group of asanas mentioned in the book “Asana Pranayama Mudra Bandha” by Swami Satyananda Saraswati that are designed to further improve the health of a person who is already very healthy.

How to do Poorna Bhujangasana (Full Cobra Pose)

  • Assume bhujangasana.
  • Holding the position, breathe in and out normally a few times.
  • Bend the knees and raise the feet.
  • Stretch the head, neck and shoulders back a little further and try to touch the back of the head with the toes or with the soles of the feet.
  • This is the final position.
  • Hold the final position for as long as is comfortable.
  • To return to the starting position, lower the feet.
  • Relax in bhujangasana for a few moments.
  • Release the pose and relax with the arms by the side of the body and the head turned to one side.
  • This is one round.
  • After completing each round, allow the respiration and heartbeat to return to normal.

Breathing pattern while doing Poorna Bhujangasana (Full Cobra Pose)

  • Inhale while assuming bhujangasana.
  • Exhale while raising the toes to touch the head.
  • Breathe normally in the final position.
  • Exhale while returning to bhujangasana and while returning to the prone position.

Sequence of doing Poorna Bhujangasana (Full Cobra Pose)

  • This asana gives maximum benefits if preceded or followed by a forward bending asana.

Poorna Bhujangasana (Full Cobra Pose) Benefits

  • This asana keeps the spine supple and healthy. It tones the ovaries and uterus, and is beneficial for all the abdominal organs, especially the liver and kidneys.
  • On a pranic level, this asana has a strong effect on all the organs related to swadhisthana, manipura, anahata and vishuddhi chakras.

Precautions while doing Poorna Bhujangasana (Full Cobra Pose)

  • People suffering from peptic ulcer, hernia, intestinal tuberculosis or hyperthyroidism should not practise this asana without the guidance of a competent teacher. 
  • Those with any back condition, cervical spondylitis, high blood pressure or heart condition should not practise this asana.

Practice note:

  • This variation is only suitable for adepts or children over the age of 12 with very supple backs.

Advanced Yoga Poses Series

Advanced yoga poses take your yoga practice to the next level. If you’ve perfected beginner, and intermediate yoga poses, you can explore advanced yoga poses. The advanced poses should not be attempted unless the body is very flexible. Poorna Bhujangasana (Full Cobra Pose) is one of the yoga poses classified as advanced yoga poses.

Advanced Yoga Poses and perfecting them can make you an expert in Yoga asanas. Before attempting advanced yoga poses, it’s important to perfect yoga poses and sequences including Sun SalutationPawanmuktasana SeriesPadmasana group of asanasforward bending yoga posesspinal twisting yoga posespostures for meditationinverted yoga poses, and balancing yoga poses.

Be mindful of all the precautions to take while doing these poses to avoid injury. It’s advised to learn these in presence of a trained instructor to make sure you do these properly.

List of Advanced Yoga Poses

  1. Poorna Bhujangasana – Full Cobra Pose In Yoga
  2. Koormasana – Tortoise Pose In Yoga
  3. Poorna Shalabhasana – Full Locust Pose In Yoga
  4. Poorna Dhanurasana – Full Bow Pose In Yoga
  5. Dhanurakarshanasana – Archer’s Pose In Yoga
  6. Prishthasana – Back Pose In Yoga
  7. Parighasana – Beam or Cross-bar pose In Yoga
  8. Chakrasana – Wheel Pose In Yoga
  9. Hanumanasana – Hanuman’s Pose In Yoga
  10. Brahmacharyasana – Celibate’s Pose In Yoga
  11. Grivasana – Neck Pose In Yoga
  12. Sirshapada Bhumi Sparshasana – Head And Foot Touching The Ground Pose In Yoga
  13. Poorna Matsyendrasana – Full Spinal Twist Pose In Yoga
  14. Mayurasana – Peacock Pose In Yoga
  15. Padma Mayurasana – Lotus Or Bound Peacock Pose In Yoga
  16. Moolabandhasana – Perineal Contraction Pose In Yoga
  17. Gorakshasana – Yogi Gorakhnath’s Pose In Yoga
  18. Astavakrasana – Eight-twists Pose In Yoga
  19. Vrischikasana – Scorpion Pose In Yoga
  20. Eka Pada Sirasana – One Foot To Head Pose In Yoga
  21. Utthan Eka Pada Sirasana – Standing Foot To Head Pose In Yoga
  22. Dwi Pada Sirasana – Two Feet To Head Pose In Yoga
  23. Dwi Pada Kandharasana – Two-Legged Shoulder Pose In Yoga
  24. Padma Parvatasana – Lotus Mountain Pose In Yoga
  25. Kashyapasana – Sage Kashyapa’s Pose In Yoga
  26. Vishwamitrasana – Sage Vishwamitra’s Pose In Yoga


We hope you found this article on Poorna Bhujangasana (Full Cobra Pose) useful. It covers how to do Poorna Bhujangasana (Full Cobra Pose), the benefits of the pose, precautions while doing the yoga pose, and important notes for practitioners. You can check out other advanced yoga poses from the list mentioned above.

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The following articles are recommended for you. Apart from these, do read The Basics of Yoga, and eight limbs of yoga.

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