Purna Dhanurasana, commonly called Full Bow Pose in English, is an advanced asana. The Sanskrit name Purna Dhanurasana is derived from three words, the first Purna, meaning Full, the second Dhanur, meaning Bow, and the third Asana, meaning Posture. This asana gives intense stretch to the abdomen. In this asana, the whole body seems to have the shape of a completely stretched bow. This asana is very beneficial to improve the functioning of the digestive system and to get rid of gastritis. It has several other benefits of Purna Dhanurasana, but first, let’s start with knowing the steps to follow to practice Purna Dhanurasana.
Steps to Practice Purna Dhanurasana (Full Bow Pose)
Before practicing Purna Dhanurasana, be sure to master Dhanurasana.
It is very important to know the correct alignment of the body in an asana to avoid any kind of injury and to reap maximum benefits. Here are the steps to practice Purna Dhanurasana correctly:
- Lie on your stomach.
- Fold both knees. Secure both feet with your hands.
- Inhale deeply and carefully lift the head, chest and thighs as high as possible. In addition, pull your feet as close to your head as possible. Keep elbows pointed up.
- Now the body seems to look like a completely stretched bow. Keep the breath inside and hold it in the same position for as long as you want.
- Exhale slowly and release both legs and return to the ground.
- Relax the whole body until breathing and heart rate return to normal. There ends the first round.
Practicing a single round of this asana is usually enough. It is more beneficial to practice it before or after any asana bent forward.
Precautions for Purna Dhanurasana (Full Bow Pose)
Precautions for Purna Dhanurasana are as follows:
- Avoid forcing and pushing the body beyond the limits as it may cause back, neck, leg, ankle, thigh, knee, hips or foot pain. Practice according to your own abilities.
- Avoid doing this asana if your back, joints, or heart are weak, as this may increase complications.
- People suffering from this disease should avoid this asana: back pain, spinal disorders, hypertension, insomnia, migraine, arthritis, hernia or ulcer.
Benefits of Purna Dhanurasana (Full Bow Pose)
The health benefits of Purna Dhanurasana that you would gradually experience with regular practice are:
- Very beneficial to get rid of gastritis and epigastric pain.
- Repackage the entire digestive tract.
- Tones and massages the muscles and abdominal organs.
- Balances the secretion of the adrenal glands.
- Useful for toning the body and eliminating excess body fat.
- Improves posture and stretches muscles.
- Improves blood circulation in the body.
- Strengthens the muscles of the shoulders, arms, thighs and legs.
- Extremely beneficial for the respiratory system and the nervous system.
- Eliminates fatigue, tension and anxiety and relaxes the whole body.
- Tones the liver, kidneys and pancreas and thus helps to improve the functioning of the digestive, excretory and reproductive organs.
Stay healthy, stay strong and get the best out of life.