Full Bow Pose

Common Title Full Bow Pose
English Title Full Bow Pose
Sanskrit Title Poorna Dhanurasana
All Titles Full Bow Pose, Poorna Dhanurasana,
Pose Level Advanced
Pose Position Prone
Pose Type Back-Bend, Stretch, Strength
Tags

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Chakras

Full Bow Pose helps open, activate, and balance the following chakra(s):
  • Third Eye Chakra (Ajna Chakra)
  • Heart Chakra (Anahata Chakra)
  • Solar Plexus (Manipura Chakra)
  • Sacral Chakra (Swadisthana Chakra)
  • Root Chakra (Muladhara Chakra)

Anatomy

Full Bow Pose benefits the following muscles and hence can be included in yoga sequences with the corresponding muscle(s) focus:
  • Arms and Shoulders
  • Upper Back
  • Biceps and Triceps
  • Core (Abs)
  • Chest
  • Knees
  • Psoas
  • Quadriceps

Full Bow Pose yoga sequences

Full Bow Pose is commonly found in the following types of yoga sequences:
  • Yoga sequences for arms and shoulders
  • Upper back focused sequences
  • Yoga sequences for building biceps and triceps
  • Core yoga sequences
  • Heart opening yoga sequences
  • Yoga therapy sequences for knees
  • Yoga sequences for psoas
  • Yoga sequences for Quadriceps

How to do Full Bow Pose

The below cues and yoga sequences added by yoga teachers show multiple ways to do Full Bow Pose depending on the focus of your yoga sequence and the ability of your students.

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  1. 1. Вдишваме, свиваме десен крак
    2. С дясна ръка хващаме десен крак
    3. Задържаме за 3 вдишвания
  2. Separate your legs hip-width apart. Bend your knees, bringing the heels towards the buttocks
    Reach back with the hands, take hold of the outer ankles
    Inhale - raise the legs up taking them off the floor at the thighs.
    Exhale - stretch the shoulders and the arms and look straight.
    Inhale/Exhale -...
  3. ROCKING BOW

    REST FOR 30 SEC
  4. Reach back and grab your ankles or if it is in your practice, the tops of your feet - relax the glutes.
    Inhale (like filling a baloon with helium) exhale kick your feet and lift your gaze, point the toes or feet directly up towards the sky and kick back as you pull with the hands, soften the jaw, s...

Discover more cues, teaching ideas, and how to do steps at How to Do Full Bow Pose

Full Bow Pose Benefits

Full Bow Pose is a advanced level yoga pose that is performed in prone position. Full Bow Pose additionally involves back-bend, Stretch, Strength. Need Full Bow Pose benefits? Please sign-up to request benefits of Full Bow Pose and we will notify you as soon as your request has been completed.

Full Bow Pose Contraindications

Full Bow Pose is a advanced level yoga pose that is performed in prone position. Full Bow Pose additionally involves back-bend, Stretch, Strength. Need Full Bow Pose contraindications? Please sign-up to request contraindications of Full Bow Pose and we will notify you as soon as your request has been completed.

Full Bow Pose Variations

Full Bow Pose Variations: Below are some common variations of the yoga pose Full Bow Pose with base pose as Bow Pose (Dhanurasana).

Full Bow Pose Steps

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Full Bow Pose Modifications

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Full Bow Pose Preparatory Poses

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Full Bow Pose Relaxing Follow-up Poses

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Full Bow Pose Level Up Follow-up Poses

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Full Bow Pose Yoga Sequences

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Full Bow Pose Titles in English and Sanskrit

Many yoga poses have multiple titles because of differences in their Sanskrit to English title translation or a specific title becoming popular because of it's common usage amongst yoga teachers and yoga practitioners. Below are common titles of Full Bow Pose:

  • Full Bow Pose
  • Poorna Dhanurasana

Full Bow Pose Sanskrit

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More about Full Bow Pose