Purna Dhanurasana (Full bow Pose)
The Purna Dhanurasana is derived from Sanskrit words “Purna” means “Full”, “Dhanura” means “Bow” and “asana” means “pose”. The Purna Dhanurasana is an advanced Dhanurasana pose. In this pose, the entire body is stretched to its full capacity. It is basically a deep back bending pose. If you have already mastered the Dhanurasana, then this is for you.
How To Do It?
⦁ Lie straight on the stomach.
⦁ Bend both the knees. Hold both feet with your hands.
⦁ Inhale deeply and raise the head carefully, along with the chest and thighs as high as possible. Furthermore, pull the feet as close as possible, to the head. Keep the elbows pointing upwards.
⦁ The body should be fully stretched like a bow. Hold the breath inside and stay in the same position for as long as comfortable.
⦁ Exhale and release both the legs and return to the ground, smoothly.
⦁ Relax the entire body until the breath and heartbeat return to normal.
Benefit
⦁ The Purna Dhanurasana provides a lot of benefits to the body.
⦁ It can improve the flexibility of the back, shoulders, and hips.
⦁ It can strengthen your heart muscles.
⦁ If you have digestion issues, you must practice this asana, to resolve the same.
⦁ Its regular practice can also help you to lose abdominal fat.
⦁ It can improve your blood circulation.
⦁ It has the power to remove tension and anxiety.
⦁ You will also get rid of menstrual pain and discomfort.
Contraindication
⦁ If you are suffering from Hernia, you must not do this asana.
⦁ All those who have high blood pressure, must not do this asana.
⦁ All those patients having Colitis, must not do this asana.
⦁ If you have back injury, you must not do this asana.
⦁ If you have neck injury, then you should avoid this asana.
⦁ If you had a recent abdominal surgery, then you must avoid this asana.
⦁ Pregnant women must avoid this asana.
⦁ If you had any joint injury, you must avoid this asana.
⦁ All those individuals, who are suffering from back or spine injury, must avoid this asana.
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