Purna Dhanurasana

Full Bow Pose

Full Bow is an advanced progression of Bow with a deeper overhead arm reach and backbend.

Type: Backbend
Focus: Backbend
Advanced ยท 10/10

Practise away from the screen with the Yoga Cards deck.

Explore the deck

How to do this pose

  1. Establish comfortable Bow and shoulder rotation with an experienced teacher.
  2. Explore the arm grip and rear-leg lift gradually without pulling feet toward the head.
  3. Release the grip with control, lower the legs and chest, and rest.

Before you begin

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

What you should feel

Strong back-body support without shoulder or knee strain.

Benefits

Challenges advanced shoulder, hip and spinal mobility.

Common mistakes

Forcing an overhead grip or holding the breath to deepen the bend.

Modifications

Stay with a modest Bow or Locust.

Prep Poses

Bow; teacher-guided shoulder preparation

Follow-Up Poses

Crocodile Pose; neutral tabletop

Related Content

Stay with a modest Bow or Locust.