Kick into the handsThighs liftArms long, shoulders openChest lifts, belly groundedFull Bow
Pūrṇa Dhanurāsana
Read what the gnome says
Full Bow! This one is advanced. From Bow Pose, walk the hands toward the feet and rotate the elbows up. Bring the feet toward the head with control. Warm up the back first, and don't force it. Keep the breath moving, the legs strong, the neck long. If it pinches, ease out.
Works on Spinal erectors · Glutes · Shoulders
How to do it
- Lie on the belly, bend the knees and hold the feet or ankles.
- Kick the feet back into the hands, lifting chest and thighs together.
- Draw the feet toward the sky, keep the shoulders open and the gaze forward; hold briefly and release.
Common mistakes
- Don’t crank the neck.
- Don’t force the feet to the head: stay where the back feels spacious.
- Don’t hold the breath.
Benefits
- Opens the chest, front of the hips and shoulders.
- Strengthens the muscles along the back.
- Counters long hours of sitting and rounding forward.
Take care: Go easy or skip if you have lower-back, neck or wrist pain, or are pregnant. Stay in the comfortable range and never force depth.
Not medical advice. Ease off if anything feels sharp or wrong.
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