Pose sheet

Full Bow Pose

Pūrṇa Dhanurāsanaपूर्ण धनुरासन

Lying face down, draw your feet toward your head, holding them with elbows raised.

Open this pose in the 3D body

Steps

Support

Abdomen against the floor; chest and thighs lifted.

Enter

Lie face down and bend your knees.
Grip your feet: fingers on top, thumbs against the soles.
Rotate your arms, one at a time, pointing your elbows upward.
Inhale deeply; hold your breath while lifting head, chest, and thighs.
Draw your feet toward your head, maintaining the overhead grip.

Hold

Keep your elbows raised and bent.
Keep your thighs lifted and your legs parallel.
Maintain your grip and breathe slowly and deeply.

Exit

Exhale and slowly lower your thighs and chest.
Release your feet and rest face down.

Breathing: Inhale first; hold while rising; breathe slowly; exhale down.
Gaze: Look upward.
Duration: Hold comfortably; one hold generally suffices.

Adapt

Adaptations

BlanketPlace a folded blanket under your pelvis.
Preparation with a strapIn basic Bow, loop a strap around your ankles and hold.

Variations

Big-toe grip: alternative, with elbows raised.
Heels on the head: second movement.
Raised Bow with arms extended overhead.

Signals of effort

Deep extension of the spine and neck.
Arms overhead and deeply bent knees.
Weight concentrated on the abdomen.
Breath held during entry.