Poorna Bhujangasana (Full Cobra Pose) – Benefits, Adjustment & Cautions

February 6, 20182

Poorna Bhujangasana (Full Cobra Pose) – Benefits, Adjustment & Cautions

Poorna Bhunjangasana or Full Cobra Pose aims to keep the spine supple and healthy. On a pranic level, this asana has a strong effect on all the organs related to swadhisthana, manipura, anahata and vishuddhi chakras.


1.     Assume Bhunjangasana

2.     Hold the position

3.     Bend the knees and raise the feet

4.     Stretch the head, neck and shoulders back a little further and try to touch the back of the head with the toes or soles of the feet

5.     This is the final position

6.     Hold it as long as it is comfortable for you

7.     To return to the starting position, lower the feet

8.     Relax in Bhunjangasana for a moment

9.     Release the pose and relax the arms to the sides

10.  Turn your head to one side and normalise your breath and heart beat


Benefits of Poorna Bhunjangasana:

·       Tones the spine

·       Balances the nervous system

·       Tones the ovaries and uterus

·       Beneficial for all abdominal organs especially kidneys and liver

·       Opens up the chakras



 People suffering from peptic ulcer, hernia, intestinal tuberculosis or hyperthyroidism should not practise this asana without the guidance of a competent teacher.

If you have any back condition, cervical spondylitis, high blood pressure or heart condition you should avoid this posture.


To be sure that you practise an asana correctly, we recommend to participate in our Yoga Teacher Training Program.


  • Fina

    February 12, 2018 at 12:04 pm

    thanks for sharing great content with us. I am coming to do my Yoga Teacher Training in India with you! Still Need to decide which one. I think the 200 Hours Yoga Teacher Trainingwill be the right one for me

    • Yoga India Foundation

      February 12, 2018 at 12:14 pm

      Namaste Fina, thanks for your comment! You are very welcome to visit us and take part at our Yoga Teacher Training in India. Our 200 Hours Yoga Teacher Training in India is for beginners who havent done a TTC before.
      We are looking forward to meeting you!
      You can confirm your seaton our website under Registration.
      Drop as an email, if you have anymore questions 🙂

      Om Shanti
      Your Yoga India Foundation Team

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