Yoga India Foundation

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

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.