Purna Bhujangasana


Prone Asanas

Purna Bhujangasana

Full Cobra Pose


Meaning: purna = full / bhujanga = cobra

Spinal Movements:


Lie facing down on the floor. Place palms facing up under your thighs, legs together. Forehead or chin resting on the floor. Inhale, exhale, and relax.

Getting into position

Come into Bhujangasana (Cobra Pose). Hold for a few moments to allow the body to adjust. Inhale. Exhaling, arch farther. Separate the legs slightly, and bend legs from the knees upward, then inward toward the head. Inhale. Exhaling, arch the entire back farther (pressing down with your arms and rolling the shoulders backward); relax the neck and head backward. Hold again for a few moments to allow the body to adjust. Inhale. Exhaling, arch farther, bringing the head farther backward, and touching the back of the head to the soles (bottoms) of the feet. Hold with normal breathing for as long as comfortable.

Coming out of position

Slightly relax the body. Inhale. Exhaling, carefully and slowly lower the legs back to the floor, and come back into Bhujangasana (leave the legs separated). Hold for a few moments to allow the body to adjust. Inhale. Exhaling, lower down and return to the starting position. Inhale, exhale, and relax.


  • If you have pain or weakness in the lower back in this pose, activate the glutes and hamstrings to protect the lower back. If the lower back is stiff, relax the glutes and hamstrings to bend farther.
  • If bringing both legs up is difficult, practice bringing one leg up at a time until you have enough strength and flexibility.

Awareness Spiritual:



If you have high blood pressure, herniated (slipped) disc, or chronic/serious wrist, neck, shoulder, back, or knee problems.

Be careful

If you have wrist, neck, shoulder, back, or knee issues.



  • Opens the chest, hips, and pelvis.
  • Stretches entire front of body (ankles to throat).
  • Strengthens arms, shoulders, back, glutes, hamstrings, calf muscles.
  • Improves body posture, rounded shoulders, digestion, balance, and concentration.


Helps to relieve stress and anxiety and cures back pain.

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