Bhujangasana (Cobra Pose) and its advanced form Purna Bhujangasana (Full Cobra Pose) are two powerful backbends in yoga. In this guide, we’ll explore their meanings, step-by-step practice, benefits, contraindications, and key differences, helping you choose the right pose for your yoga journey.
Here in this in-depth review, we are going to talk about Purna Bhujangasana vs Bhujangasana in detail – their meanings, stepwise process, varieties, advantages, disadvantages, and guidelines for securely practicing the asanas. Whether you are a beginner reading the basics or whether you’re an advanced yogi practicing at the best yoga school in Rishikesh, this article will guide you to learn these two beautiful backbends.
What is Bhujangasana (Cobra Pose) in Yoga?
The word Bhujangasana is the name of the Sanskrit “Bhujanga (English “Snake” or “Cobra”) and the word Asana (English “pose”) is obtained. In English, it is usually referred to as the Crowley or Cobra Yoga Pose or Cobra Pose.
You lie down on your stomach in Bhujangasana and flex your chest, keeping your lower part fixed. This stretches out the psoas muscle in a gentle way, and stretches out the spine and the abdominal organs.
Bhujangasana Meaning
In yogic mythology, the cobra represents consciousness, illumination, and the raising of kundalini (a supposed psycho-spiritual force stored in the base of the spine) up the spine. Bhujangasana yoga is included as one of the 12 steps of Surya Namaskar (Sun Salutation YOGA) and the basis for the majority of back flexion postures.
What is Bhujangasana (Cobra Pose) in Yoga?
One of those positions is Purna Bhujangasana or Full Cobra Pose (as well as Purn Bhujangasana), an advanced variation of the simple Cobra Pose. The backbend is deeper in this pose, with head and feet approaching one another to provide an even more intense spine stretch.
Purna is the word that means complete, which means that the cobra stretch has the farthest advancement in this particular stage of the stretch. It needs the extreme flexibility of the spine, well-developed back muscles, and open shoulders.
Key Differences Between Bhujangasana and Purna Bhujangasana
Although Bhujangasana and Purna Bhujangasana are based on similar postures, the variation lies in depth, muscles involved, and physical aspect of the asanas.
| Features | Bhujangasana (Cobra Pose) | Purna Bhujangasana (Full Cobra Pose) |
| Level | Beginner to intermediate | Advanced |
| Backbend Depth | Mild to moderate | Deep, extreme arch |
| Leg Position | Stays on the floor | Legs may lift with feet close to the head |
| Muscle Engagement | Back, shoulders, chest | Entire spine, deep back muscles, legs |
| Flexibility Need | Moderate | Very high |
| Purpose | Strength, mild stretch | Maximum flexibility, deep spine work |
How to Do Bhujangasana – Step-by-Step Instructions
- Lying flat on your stomach with your legs straight, the tops of your feet on the mat.
- Put your palms on your shoulders.
- Exhale, then raise your chest lightly with elbows close to your body.
- Ram inwards against the palm of your hands, arching your back without straining.
- Make the pubic bone and legs stable.
- Do maintain 15-30 seconds of steady breathing.
- Breathe out and slowly go down.
There are also Bhujangasana steps with pictures to guide the visual learners on how to align the body during this pose.
How to Practice Purna Bhujangasana (Full Cobra Pose) – Steps
- Starting with the Bhujangasana yoga pose position.
- On the inhale, drive down into your palms further and lift your chest further up.
- Use your lower back muscles to straighten out and bend your knees in bringing your feet towards your head.
- Complete arching of the spine to ascertain that the toes are stretched towards the top of the head.
- Just breathe deeply; that is not to strain your neck.
- But when comfortable, hold 10 to 15 seconds.
- And breathe out, straighten up the legs, then slowly lower down.
Different Variations of Bhujangasana (Cobra Pose)
- Half Cobra Pose (Ardha Bhujangasana): A Useful pose even in the beginning.
- Salamba Bhujangasana: Cobra resting on forearms on the floor.
- Purna Bhujangasana: The full advanced variation.
- Dynamic Bhujangasana: Dynamic Bhujangasana in and out of cobra.
Top Benefits of Purna Bhujangasana (Full Cobra Pose)
- The Purna Bhujangasana benefits the body as well as the mind:
- Improves spinal flexibility and movements.
- Tightens the entire back, shoulders, and arms.
- Opens the lungs and chest and enhances breathing capacity.
- Activates the abdominal organs, improving digestion.
- Corrects posture and alleviates the hardness.
- Stimulates the heart chakra (anahata chakra), which makes a person emotionally balanced.
Health Benefits of Bhujangasana (Cobra Pose)
The following are some of the most outstanding bhujangasana benefits:
- Makes the back stronger and tones back muscles.
- Works the chest, lungs, shoulders, and abdomen.
- Lowers the rigidity of the back.
- Aids in getting rid of anxiety and tiredness.
- Increases the flow of blood.
To regional audiences, bhujangasana benefits in Bengali, bhujangasana ke labh in Hindi, or bhujangasana benefits in English can be sought to understand these benefits in a better manner.
Contraindications of Bhujangasana and Purna Bhujangasana
The following cases are where both Bhujangasana and Purna Bhujangasana are not to be performed:
- Abdominal surgery within the last few months.
- Sore back or persistent vertebral problems.
- Unless under supervision (in a Pre-Natal Yoga Teacher Training in Rishikesh).
- Conditions of hernia or ulcer.
- Severe CTS (carpal tunnel syndrome).
Before doing bhujangasana, one should always check bhujangasana contraindications as well as bhujangasana procedure benefits and contraindications.
Bhujangasana and Purna Bhujangasana
| Aspect | Bhujangasana | Purna Bhujangasana |
| Benefits | Back strength and flexibility | Full back strength and deep flexibility |
| Contradictions | Pregnancy and back injury | Same, but avoid spinal surgery |
| Level | Beginner-friendly | Advanced only |
Bhujangasana in Different Languages (Hindi, Tamil, Kannada)
- Bhujangasana in Hindi – भुजंगासन
- Bhujangasana in Tamil – புஜங்காசனம்
- Bhujangasana in Kannada – ಭುಜಂಗಾಸನ
- Bhujangasana Information in English – This is commonly known as Cobra Yoga Pose.
- Bhujangasan Ki Vidhi – The procedure of doing the cobra pose in Hindi.
Learning Bhujangasana & Purna Bhujangasana in Yoga Teacher Training (YTT)
When you are determined to perfect Purna Bhujangasana (Full Cobra Yoga Pose) and Bhujangasana (Cobra Yoga Pose), then one of the best things is a 200 Hour Yoga Teacher Training in Rishikesh or a certified Yoga Teacher Training in India, since these two are very efficient to proceed safely.
At Top Yoga School in Rishikesh, through professional training, the purna bhujangasana step by step will be covered, including practice stretches, your introduction to backbends, and backbends that precede Bhujangasana yoga, and eventually leading up to full spinal flexibility of the full cobra pose.
An organized teacher training session not only discusses the alignment principles and bhujangasana variations, but it also explains the bhujangasana procedure benefits and contraindications; therefore, you will know the times when you should practice or when not to practice certain poses. This will assure adaptability of the asanas to various body types and levels of fitness, a very important attribute on your part in the event you want to teach.
You will also discover the therapeutic nature of bhujangasana benefits and purna bhujangasana benefits (spinal health, better posture, lung capacity, and emotional release), under the guidance of experienced yoga masters. Anatomy, yoga philosophy, and breathwork are further integrated in Rishikesh, especially those accredited as the Best Yoga School in Rishikesh, which provide you with a wholesome idea of how these poses impact the body and mind.
In the case of attaining specialized certifications such as Pre Natal Yoga Teacher Training in Rishikesh you will be taught how to safely adjust/massage out bhujangasana yoga pose and softer alternatives to purna bhujangasana so that they are safe and allow flexibility in the spine and stability of core muscles, and safe to practice during pregnancy.
Whether you are interested in personal achievement or career development as a teacher, learning purna bhujangasana and bhujangasana in a regimented teacher training program offers the skills, information, and confidence to teach and practice safely and authentically.
FAQs (Frequently Asked Questions)
1. What is Purna Bhujangasana?
Purna Bhujangasana, or Full Cobra Pose, is the advanced variation of bhujangasana yoga with a deeper backbend.
2. What is the World Record for Purna Bhujangasana?
Some yoga practitioners have held Purna Bhujangasana for several minutes in competitions.
3. What are the three types of Bhujangasana?
Ardha Bhujangasana, standard Bhujangasana, and Purna Bhujangasana.
- Ardha Bhujangasana (Half Cobra Pose): A gentle backbend suitable for beginners.
- Bhujangasana Yoga Pose (Standard Cobra Pose): The classic version found in Surya Namaskar.
- Purna Bhujangasana (Full Cobra Pose): The deepest variation offering maximum spinal extension.
4. What is the main benefit of Bhujangasana?
Improved spinal flexibility and posture.
5. Which disease is cured by Bhujangasana?
This supports back pain relief and digestion.
- Mild back pain and stiffness, poor posture
- Constipation and indigestion respiratory issues due to restricted chest expansion
6. What are the 12 steps in Surya Namaskar?
- Pranamasana (Prayer Pose)
- Hastauttanasana (Raised Arms Pose)
- Hastapadasana (Standing Forward Bend)
- Ashwa Sanchalanasana (Equestrian Pose)
- Dandasana (Stick Pose)
- Ashtanga Namaskara (Eight Limbs Pose)
- Bhujangasana (Cobra Pose)
- Adho Mukha Svanasana (Downward-Facing Dog)
- Ashwa Sanchalanasana
- Hastapadasana
- Hastauttanasana
- Pranamasana
7. Is Bhujangasana good for belly fat?
Yes, it tones the abdomen and boosts metabolism.
Bhujangasana vs Purna Bhujangasana – Which One Should You Practice?
Transformation Bhujangasana (Cobra Yoga Pose) as well as Purna Bhujangasana (Full Cobra Pose) are a change in spinal extension asanas, which provide a broad scope of physical, mental, and energy development. Although bhujangasana yoga is a basic backbend, which develops spinal flexibility, chest opening, and deepens the lung capacity, purna bhujangasana moves the experience to a higher, more advanced level, requiring more strength, flexibility, and body consciousness.
As a beginner, it is important to understand the purna bhujangasana step by step progression concerning bhujangasana and align it correctly before getting to the more strenuous movement of doing purna bhujangasana. Doing a full cobra pose too soon can be difficult on the lower-back muscles; therefore, it is wise to slowly make the body suppler through preparatory asanas and bhujangasana variations.
Also, purna bhujangasana benefits include a better posture, the strength of the back muscles, digestion, and energy flow up the spine. In the meantime, there are the bhujangasana benefits, which include the relief of stress, better breathing, and the eradication of minor back pain. At the same time, both poses are supposed to be practiced consciously, observing the bhujangasana contraindications, especially for those who have herniated discs, people who have undergone abdominal operations, or pregnant women.
Are you looking for professional advice? Then get training at the Best Yoga School in Rishikesh, or a 200 Hour Yoga Teacher Training in Rishikesh, or a certified Yoga Teacher Training in India, where you will learn not only the bhujangasana procedure benefits and contraindications, but also safe variations of the asana and proper breathing exercises. On these structured programs, you will have the opportunity to learn more about related backbends, variations of the backbends, and applications in therapeutic processes.
For expectant women or students undergoing the Pre-Natal Yoga Teacher Training in Rishikesh program, instructors will provide safe modifications of the bhujangasana yoga pose and other gentle backbends, ensuring spinal movement is performed safely without excessive pressure.
Be it the perfect setting of a Yoga School in Rishikesh, India, or the comfort of your living room, you should keep in mind that yoga is the process, not a race. Patience, commitment, and regular practice will gradually unlock the power of both bhujangasana and purna bhujangasana, making your yoga practice more balanced, safe, and profoundly rewarding.