Blog-18 – Purna Dhanurasana

Purna Dhanurasana

Meaning: Purna = Full/ Complete : Dhanur = Bow : Asana = Pose

What is Purna Dhanurasana?

Purna Dhanurasana commonly known as Full Bow Pose is an advanced asana. The Sanskrit name Purna Dhanurasana is derived from three words, the first Purna, which means Full, the second Dhanur, which means Bow and the third Asana, which means Posture. This asana gives an intense stretch to the abdomen. In this asana, the whole body seems to be in the shape of a fully stretched bow

Demonstration Method- steps:

Step 1 – Lie straight on your stomach.

Breathing – Inhale

Step 2 – Bend both the knees. Clasp both the feet with the hands.

Breathing – Exhale

Step 3 – Inhale deeply and raise carefully the head, chest and thighs as higher as possible. Furthermore, pull the feet as close to the head as possible. Keep the elbows pointing upwards.

Breathing – Inhale

Step 4 – Now, the body seems to resemble a fully stretched bow. Retain the breath inside and hold the same position for as long as comfortable.

Breathing – Exhale and Inhale

Step 5 – Slowly exhale and release both the legs and return to the ground as in the 1st step.

Breathing – Exhale

Step 6 – Relax the whole body until the breathing and heartbeat return to normal.

Breathing – Normal Breathing

Duration: 30 to 60 seconds on each posture based on the comfort level. It should be normal breathing when in the Posture.

Benefits for children:

  1. It cures Asthma. It is one of the best yoga poses for removing the hunching tendency of asthmatics, which aggravates ill health.
  2. This asana realigns the back and thereby improves the breathing processes.
  3. Tones and massages the muscles and abdominal organs.
  4. Balances the secretion of adrenalin glands.
  5. Highly beneficial in getting rid of gastritis and epigastric pain.
  6. Reconditions the entire alimentary canal.
  7. Helpful in toning the body and in removing the excess body fat.
  8. Improves the posture and stretches the body.
  9. Strengthens the muscles of the shoulders, arms, thighs and legs.
  10. Improves the blood circulation in the body.
  11. Extremely beneficial for the respiratory and nervous system.
  12. Removes fatigue, tension, anxiety and relaxes the whole body.
  13. Tones the liver, kidneys and pancreas and thus, helps in improving the functioning of the digestive, excretory and reproductive organs.


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