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Full Bow Pose

Dhanurasana Purna · पूर्ण धनुरासन

Also known as: Purna Dhanurasana · Complete Bow

PurnaFull·DhanuBow·AsanaPose

Full Bow Pose, also called Purna Dhanurasana is a classical yoga posture. Its Sanskrit name Dhanurasana Purna translates word-for-word as: Purna (Full) · Dhanu (Bow) · Asana (Pose). In this posture, the body engages the posterior chain against the gentle resistance of gravity. The posture works to strengthen the quadriceps, open and strengthen the shoulders and open the chest. Opens chest and shoulders deeply. Stretches entire front body. It is particularly valued for developing greater flexibility and improving overall posture. Suitable for advanced practitioners with developed body awareness, it is a meaningful addition to any practice. Practitioners with spinal injury and shoulder injury should approach with care or consult a qualified teacher.

Anatomy Involved

Benefits

4

Extreme back flexibility
Opens chest and shoulders deeply
Stretches entire front body
Builds back strength
Full anatomical benefits — muscles, joints, organs →

Avoid If

5

Back Injury / Back Pain
Spinal flexion, extension, or rotation under load can compress vertebral discs or strain the paraspinal muscles.
Limit the depth of the backbend, engage the core actively before moving, and avoid any movement that creates pinching in the lumbar spine.
Shoulder Injury
Overhead loading and extreme shoulder rotation can impinge the subacromial space and overload rotator cuff tendons.
Draw the shoulder blades together without externally rotating aggressively; place hands on blocks to reduce range.
Hernia
Strong abdominal compression and breath-holding under strain increase intra-abdominal pressure and can worsen a hernia.
Avoid any posture that causes pressure or bulging in the abdomen; work with a qualified teacher and your healthcare provider.
Pregnancy
Deep twists, abdominal compression, and lying flat on the back can restrict blood flow or cause discomfort as pregnancy progresses.
Widen the stance, avoid deep abdominal compression and twists, and consult a qualified prenatal yoga teacher.

Common Mistakes to Avoid

✕Compressing the lower back by lifting too high too fast

✕Shrugging the shoulders toward the ears

✕Clenching the gluteal muscles excessively

✕Turning the head sharply to one side

✕Holding the breath during the lift

Teaching Cues

For yoga teachers — verbal cues to guide students

5 cues

1Press the pubic bone gently into the floor
2Engage the legs by pressing the tops of the feet down
3Lengthen the back of the neck — gaze slightly forward
4Draw the shoulder blades toward the spine
5Keep the gluteal muscles firm but not clenched

Pose Details

Helps With

flexibilityposture correction

Pose Type

backbend

Body Focus

spinechest

Focus Areas

flexibility

Yoga Styles

hathaiyengar

When to Practice

peak pose

Position

prone

Practice Flow

Adho Mukha Svanasana

Bhujangasana

UP

Upward-Facing Dog Pose

DH

This pose

Adho Mukha Virasana (Child's Pose)

Savasana

How to Practice

1

1. Lie face down.

2

2. Bend knees, hold ankles with hands (Dhanurasana).

3

3. Inhale, kick legs up and back — lift chest.

4

4. Form standard Bow Pose.

5

5. Now pull legs further — bring feet toward the head.

5 more steps remaining

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Frequently Asked Questions

Common questions about Dhanurasana Purna

What is Full Bow Pose?

Full Bow Pose, also called Purna Dhanurasana is a classical yoga posture. Its Sanskrit name Dhanurasana Purna translates word-for-word as: Purna (Full) · Dhanu (Bow) · Asana (Pose). In this posture, the body engages the posterior chain against the gentle resistance of gravity. The posture works to strengthen the quadriceps, open and strengthen the shoulders and open the chest. Opens chest and shoulders deeply. Stretches entire front body. It is particularly valued for developing greater flexibility and improving overall posture. Suitable for advanced practitioners with developed body awareness, it is a meaningful addition to any practice. Practitioners with spinal injury and shoulder injury should approach with care or consult a qualified teacher.

What are the benefits of Full Bow Pose?

Extreme back flexibility. Opens chest and shoulders deeply. Stretches entire front body. Builds back strength.

Who should avoid Full Bow Pose?

Avoid this pose if you have: Spinal injuries, Shoulder injuries, Hernia, Pregnancy, Heart conditions.

How many steps are in Full Bow Pose?

Full Bow Pose is practiced in 10 steps. Lie face down.

Is Full Bow Pose suitable for beginners?

Full Bow Pose is an advanced-level pose. Beginners should practice with props or under guidance.

What conditions does Full Bow Pose help with?

Full Bow Pose is therapeutic for: flexibility, posture correction.

What poses should I do before Full Bow Pose?

Prepare with: Adho Mukha Svanasana, Bhujangasana, Upward-Facing Dog Pose. These warm up the relevant muscles and joints.