Purna Bhujangasana

Full Cobra Pose

Full Cobra is a deep progression of Cobra, often involving bent knees and a foot-to-head direction. It requires substantial spinal, hip and shoulder mobility.

Type: Backbend
Focus: Backbend
Advanced · 10/10

Practise away from the screen with the Yoga Cards deck.

Explore the deck

How to do this pose

  1. Learn the intended version with a teacher after comfortable low Cobra work.
  2. Explore spinal extension and knee bending separately, without forcing the feet toward the head.
  3. Lower the legs and torso deliberately and rest before repeating.

Before you begin

Avoid with back, neck, knee or shoulder pain and prone abdominal-pressure restrictions.

What you should feel

Active back-body work without lumbar or neck pinching.

Benefits

Challenges advanced backbend control and front-body mobility.

Common mistakes

Using head contact as a target or forcing the back through the arms.

Modifications

Choose Low Cobra or Sphinx.

Prep Poses

Low Cobra; teacher-guided backbend preparation

Follow-Up Poses

Crocodile Pose; constructive rest

Related Content

Choose Low Cobra or Sphinx.