Dhanurasana Purna
पूर्ण धनुरासन
Purna Dhanurasana (Full Bow Pose) is a deep prone backbend where the feet reach the head from behind.
Anatomy Involved
Benefits
- Extreme back flexibility
- Opens chest and shoulders deeply
- Stretches entire front body
- Builds back strength
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Spinal injuries
- Shoulder injuries
- Hernia
- Pregnancy
- Heart conditions
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
5 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 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
Pose Type
Body Focus
Focus Areas
Yoga Styles
When to Practice
Position
Target Areas
Practice Flow
About this Pose
Purna Dhanurasana (Full Bow Pose) is a deep prone backbend where the feet reach the head from behind.
How to Practice
1. Lie face down.
2. Bend knees, hold ankles with hands (Dhanurasana).
3. Inhale, kick legs up and back — lift chest.
4. Form standard Bow Pose.
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 Dhanurasana Purna?
Purna Dhanurasana (Full Bow Pose) is a deep prone backbend where the feet reach the head from behind.
What are the benefits of Dhanurasana Purna?
Extreme back flexibility. Opens chest and shoulders deeply. Stretches entire front body. Builds back strength.
Who should avoid Dhanurasana Purna?
Avoid this pose if you have: Spinal injuries, Shoulder injuries, Hernia, Pregnancy, Heart conditions.
How many steps are in Dhanurasana Purna?
Dhanurasana Purna is practiced in 10 steps. Lie face down.
Is Dhanurasana Purna suitable for beginners?
Dhanurasana Purna is an advanced-level pose. Beginners should practice with props or under guidance.
What conditions does Dhanurasana Purna help with?
Dhanurasana Purna is therapeutic for: flexibility, posture correction.
What poses should I do before Dhanurasana Purna?
Prepare with: Adho Mukha Svanasana, Bhujangasana, Upward-Facing Dog Pose. These warm up the relevant muscles and joints.
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