Poorna Dhanurasana (Full Bow Pose)

World Yoga Forum » Yoga Poses » Poorna Dhanurasana (Full Bow Pose)
Poorna Dhanurasana - Full Bow Pose In Yoga, How to do Poorna Dhanurasana - Full Bow Pose In Yoga, Benefits of Poorna Dhanurasana - Full Bow Pose In Yoga, Precautions, & a note for yoga practitioners

Pooma Dhanurasana (full bow pose) is a part of the Advance group of asanas mentioned in the book “Asana Pranayama Mudra Bandha” by Swami Satyananda Saraswati that are designed to further improve the health of a person who is already very healthy.

How to do Poorna Dhanurasana (Full Bow Pose)

  • Lie on the stomach and bend the knees.
  • Clasp the feet with the hands; the fingers should be in contact with the top of the foot with the thumb on the sole, or the fingers should clasp the big toe.
  • This is the starting position.
  • Raise the head, chest and thighs, pulling the feet as close to the head as possible. The elbows point upward.
  • In the final position the body resembles a fully stretched bow.
  • Hold the position for as long as is comfortable.
  • Slowly release the legs and return to the prone position. This is one round, and is generally sufficient.
  • Relax until the respiration and heartbeat return to normal.

Breathing pattern while doing Poorna Dhanurasana (Full Bow Pose)

  • Inhale deeply in the starting position.
  • Retain the breath inside while coming into the final position.
  • In the final position, retain the breath inside or practise slow, deep breathing.
  • Exhale while returning to the starting position.

Sequence of doing Poorna Dhanurasana (Full Bow Pose)

  • This asana gives maximum benefits ifpreceded or followed by a forward bending asana.

Poorna Dhanurasana (Full Bow Pose) Benefits

  • The entire alimentary canal is reconditioned by this asana. The abdominal organs and muscles are massaged. 
  • The liver, pancreas, kidneys and adrenal glands are toned, balancing their secretions. 
  • This leads to improved function­ ing of the digestive, excretory and reproductive organs. It improves blood circulation generally.
  • The spinal column is realigned and the ligaments, muscles and nerves are activated. It strengthens the shoulder, arm and leg muscles, especially the thighs.
  • It is useful for freeing nervous energy in the cervical and thoracic area, generally improving respiration.

Precautions while doing Poorna Dhanurasana (Full Bow Pose)

  • This asana is for advanced practitioners and should only be practised if the back is very supple. 
  • People who suffer from a weak heart, high blood pressure, hernia, colitis, peptic or duodenal ulcers should not attempt this practice. 
  • It should not be practised before sleep at night as it stimulates the adrenal glands and the sym­ pathetic nervous system.

Advanced Yoga Poses Series

Advanced yoga poses take your yoga practice to the next level. If you’ve perfected beginner, and intermediate yoga poses, you can explore advanced yoga poses. The advanced poses should not be attempted unless the body is very flexible. Poorna Dhanurasana (Full Bow Pose) is one of the yoga poses classified as advanced yoga poses.

Advanced Yoga Poses and perfecting them can make you an expert in Yoga asanas. Before attempting advanced yoga poses, it’s important to perfect yoga poses and sequences including Sun SalutationPawanmuktasana SeriesPadmasana group of asanasforward bending yoga posesspinal twisting yoga posespostures for meditationinverted yoga poses, and balancing yoga poses.

Be mindful of all the precautions to take while doing these poses to avoid injury. It’s advised to learn these in presence of a trained instructor to make sure you do these properly.

List of Advanced Yoga Poses

  1. Poorna Bhujangasana – Full Cobra Pose In Yoga
  2. Koormasana – Tortoise Pose In Yoga
  3. Poorna Shalabhasana – Full Locust Pose In Yoga
  4. Poorna Dhanurasana – Full Bow Pose In Yoga
  5. Dhanurakarshanasana – Archer’s Pose In Yoga
  6. Prishthasana – Back Pose In Yoga
  7. Parighasana – Beam or Cross-bar pose In Yoga
  8. Chakrasana – Wheel Pose In Yoga
  9. Hanumanasana – Hanuman’s Pose In Yoga
  10. Brahmacharyasana – Celibate’s Pose In Yoga
  11. Grivasana – Neck Pose In Yoga
  12. Sirshapada Bhumi Sparshasana – Head And Foot Touching The Ground Pose In Yoga
  13. Poorna Matsyendrasana – Full Spinal Twist Pose In Yoga
  14. Mayurasana – Peacock Pose In Yoga
  15. Padma Mayurasana – Lotus Or Bound Peacock Pose In Yoga
  16. Moolabandhasana – Perineal Contraction Pose In Yoga
  17. Gorakshasana – Yogi Gorakhnath’s Pose In Yoga
  18. Astavakrasana – Eight-twists Pose In Yoga
  19. Vrischikasana – Scorpion Pose In Yoga
  20. Eka Pada Sirasana – One Foot To Head Pose In Yoga
  21. Utthan Eka Pada Sirasana – Standing Foot To Head Pose In Yoga
  22. Dwi Pada Sirasana – Two Feet To Head Pose In Yoga
  23. Dwi Pada Kandharasana – Two-Legged Shoulder Pose In Yoga
  24. Padma Parvatasana – Lotus Mountain Pose In Yoga
  25. Kashyapasana – Sage Kashyapa’s Pose In Yoga
  26. Vishwamitrasana – Sage Vishwamitra’s Pose In Yoga


We hope you found this article on Poorna Dhanurasana (Full Bow Pose) useful. It covers how to do Poorna Dhanurasana (Full Bow Pose), the benefits of the pose, precautions while doing the yoga pose, and important notes for practitioners. You can check out other advanced yoga poses from the list mentioned above.

Articles related to Poorna Dhanurasana (Full Bow Pose)

The following articles are recommended for you. Apart from these, do read The Basics of Yoga, and eight limbs of yoga.

Leave a Reply