What is Purna Dhanurasana

What is Purna Dhanurasana and its Benefits?

What is Purna Dhanurasana and its Benefits? Purna Dhanurasana English name is “Full Bow Pose.” The “Purna Dhanurasana” is composed of three Sanskrit words: “Purna,” “Dhanura,” and “Asana” which mean as follows:

  • Purna – “full”
  • Dhanura – “bow”
  • Asana – “pose”

In Purna Dhanurasana a powerful stretch in the abdomen occurs. In this asana, the whole body appears to be in the shape of a fully stretched bow. Purna Dhanurasana is a advance form of Dhanurasana. So first, discuss the Dhanurasana(The bow pose). One of the 12 fundamental yoga poses is the bow posture (Dhanurasana). Archer’s bow-like pose is called Urdva Chakrasana. By stretching across your front and opening your heart center, this yoga position may help you develop a courageous and graceful attitude. It is one of three exercises for stretching the back.




What Are The Variations Of Dhanurasana?

The two Variations of Dhanurasana are as follows:

  1. Dhanurasana Parsva
  2. Purna Dhanurasana

Discuss little these two variants are as follow:

1. Dhanurasana Parsva

Dhanurasana Parsava or bow pose is an intermediate-level stretching position in which the body is rolled to one side to maximize the stretch effect, it is a prone back-bending stretching stance.

2. Purna Dhanurasana

Purna Dhanurasana is a deep backbend posture that opens the heart, this asana appears to be an extended bow.

Here we will discuss the Purna Dhaurasana, what it is? how to practice it? whats its benefits? What are the precautions? and yes beginners tip too. So, shall we start:

What is Purna Dhanurasana?

Poorna Dhanurasana or full bow pose is an advanced level yoga pose performed prone in which one bends their back, extends their arms, and strengthens their muscles. The Sanskrit name Purna Dhanurasana derives from three words, the first Purna, which means Full, the second Dhanur, which means Bow, and the third Asana, which means Posture. Purna Dhanurasana stretches the abdomen intensely. It makes the whole body appear to be in the shape of a bow-shaped shape. There are several benefits of Purna Dhanurasana, such as improving digestion and relieving the symptoms of gastritis. However, before getting into these benefits, let’s first learn how to practice Purna Dhanurasana.

How to practice Purna Dhanurasana?

To practice the Purna Dhanurasana correctly follow these steps are as follows:

  1. Lie straight on your stomach.
  2. Bend both the knees.
  3. With your hands, grasp both feet.
  4. Take a deep breath and raise your head, chest, and thighs as high as you can.
  5. Keep your elbows pointing upwards as you pull your feet close to your head.
  6. You should now feel like your body is stretched out like a bow.
  7. Hold the breath for as long as you feel comfortable and continue to hold the position.
  8. Exhale slowly and release both legs before returning to the ground.
  9. After you have relaxed your whole body, breathe normally and heartbeat normally. It completes the first round.

NOTE: If you practice this asana once it’s usually sufficient. It’s best to practice it before or after all forward bending asanas.

What are the benefits of Purna Dhanurasana?

Purna Dhanurasana has numerous benefits, here following are the few of the health benefits you would experience gradually by practicing Purna Dhanurasana regularly:

  • Removes excess body fat
  • Improve digestion
  • Stretch and strength muscles
  • Improve flexibility
  • Massage muscles and organs
  • Improve posture
  • Relax the body
  • Improves Blood circulation
  • Removes excess body fat

By practicing Purna Dhanurasana, it helps tone the body and reduce excess body fat.

  • Improve digestion

Practicing Purna Dhanurasana strengthens the muscles around the navel, which are crucial to the digestive process, as well as for the reproductive system. It is also beneficial for digestion and appetite.

  • Stretch and strength muscles

Practicing Purna Dhanurasana increases the strength of shoulders, arms, thighs, and legs by Stretching and it enhances the functioning of the digestive, excretory, and reproductive organs by toning the liver, kidneys, and pancreas.

  • Improve flexibility

Practicing Purna Dhanurasana improves the flexibility of the back, shoulders, and hips.

  • Massage muscles and organs

By practicing Purna Dhanurasana, it’s Strech provides the massage to the entire front of the body, ankles, thighs, stomach, liver, spleen, pancreas, intestines, groins, chest, neck, and deep hip flexors.

  • Improve posture

By practicing Purna Dhanurasana muscles are stretched and posture is improved.

  • Relax the body

Practicing Purna Dhanurasana relaxes the whole body by removing fatigue, tension, and anxiety.

  • Improves Blood circulation

Practicing Purna Dhanurasana increases blood circulation throughout the body and organs.

Precautions for Purna Dhanurasana (Full Bow Pose)

Below are the precautions to be taken before practicing Purna Dhanurasana are as follows:

  • You should not practice this asana if you suffer from any of these conditions: back pain, spinal disorders, high blood pressure, insomnia, migraine, arthritis, hernia, or ulcer.
  • You should practice according to your ability rather than straining and pushing your body beyond its limits, which may cause pain in the back, neck, legs, ankles, thighs, knees, hips, or feet.
  • If you have a weak back, weak joints, or weak heart, you should avoid practicing Purna Dhanurasana.

Beginners Tips:

Here are the following beginner’s tips you should know before practicing the Purna Dhanurasana are as follows:

  • To practice Purna Dhanurasana, you must master Dhanurasana first.
  • To avoid injury and maximize the benefits of an asana, it is imperative to know the correct alignment of the body.
  • Be sure that your muscles and joints are warm enough.
  • This asana should not be practiced on a full stomach.
  • Don’t strain or push your body beyond the limits.

This asana is more beneficial when practiced before or after forward bending asanas.

What muscles does Purna Dhanurasana work?

Poorna Dhanurasana works to the following muscles and can be incorporated into yoga sequences that target the corresponding muscle(s):

  • Arms and Shoulders
  • Upper Back
  • Biceps and Triceps
  • Core (Abdomen)
  • Chest
  • Knees
  • Spine

Does Dhanurasana reduce belly fat?

Purna Dhanurasana is a wonderful posture for reducing belly fat and counteracting fat around the waist. It will tone your abdomen while extending your back, thighs, arms, and chest.




Who should not do Dhanurasana?

You should not practice Dhanurasana or bow pose if you have any of these conditions:

  • Headache
  • Migraine
  • Recent abdominal surgery
  • High or low blood pressure
  • Hernia
  • Injury in lower back, neck, shoulders, and wrists.

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