Poorna= Full, Bhujanga= Serpent or snake,  Asana=pose.

Poorna Bhujangasana is the advanced version of Bhujangasana within which only the upper body is raised and also the legs stay at the ground. Doing this advanced posture keeps the spine more supple and healthy. People with severe back pain, spinal injury should avoid this pose. Before you start this practice, please learn bhujangasana first and then continue on with this practice.

Steps

1. Inhale, perform Bhujangasana.
2. Exhale, bend the knees and raise the feet.
3. Stretch the head, neck and shoulders back a little further and try to touch the back of the head with the soles of the feet.
4. Breathe normally. Hold the pose for as long as is comfortable.
5. Now exhale, lower the feet and relax in Bhujangasana for a few moments.
6. Release the pose and relax the arms to the sides.
7. Turn your head to one side while on the ground and normalise your breath and heart beat.
8. Repeat this process for 2 more times.

Benefits

1. Stretches chest, lungs, shoulders and abdomen.
2. Expands and opens the chest which encourages deep breathing as well as helping correct the rounded shoulders.
3. Tones the spine.
4. Balances the nervous system.
5. Tones the ovaries and uterus.
6. Beneficial for all abdominal organs especially kidneys and liver.
7. Opens up the energy centers (chakras).