Pronunciation: Poor-nah Bhoo-jahng-gah-suh-nuh
Meaning: Poorna= Full, Bhujanga= Serpent or snake,  Asana=pose
Pose Type: Prone
Level: Advanced

Poorna Bhujangasana is the advanced version of Bhujangasana, where only the upper body is raised while the legs remain on the ground. This advanced posture helps keep the spine supple and healthy. Individuals with severe back pain or spinal injuries should avoid this pose. Before attempting this practice, please learn Bhujangasana first.              

Instructions

1. Lie flat on your stomach, facing the floor.
2. Place your hands by your chest, bend your elbows back, and keep them close to your sides with your chin on the floor.
3. Inhale, lifting your head and chest while keeping your elbows slightly bent.
4. Point your elbows backward, arching your upper body.
5. Exhale, bend your knees, and raise your feet.
6. Stretch your head, neck, and shoulders back a little further, trying to touch the back of your head with the soles of your feet.
7. Breathe normally and hold the pose for as long as is comfortable.
8. Exhale, lower your feet, release the pose, and relax your arms to the sides.
9. Turn your head to one side while on the ground, and normalize your breath and heartbeat.
10. Repeat this process 2 more times.

Benefits of Poorna Bhujangasana (Full Cobra Pose):

1. It stretches the chest, lungs, shoulders, and abdomen. It expands and opens the chest, encouraging deep breathing and helping to correct rounded shoulders.
2. Tones the spine.
3. Balances the nervous system.
4. Tones the ovaries and uterus; beneficial for all abdominal organs, especially the kidneys and liver.
5. Opens up the energy centers (chakras).