Yoga BLOG

Purna Dhanurasana - Full Bow In (Hatha) Yoga, in addition to the well- known lotus position, there are many other different positions you can assume during meditation. This stretches your muscles and tendons and gives your body additional strength and energy. This is essential for your physical and mental health, especially if you sit for long periods every day. One of these poses—or asanas—is Dhanurasana. "Dhanu" translates here as "bow," because during this exercise, your body forms the shape of a more or less taut bow. This stretches your back, chest, and shoulder muscles, for example. Dhanurasana can also have a positive effect on your digestion. However, the pose can be difficult, especially for beginners, as it requires coordinating your hands and arms in an unfamiliar position and engaging different muscle groups. An easy variation of Dhanurasana is recommended. Advanced practitioners can try the "Full Bow" pose—or Purna Dhanurasana. Purna Dhanurasana - Instructions (You can also start with Dhanurasana to see how far your muscles can stretch.) Lie flat on your stomach on your yoga mat and breathe in and out calmly. Now exhale and bend your knees as far as possible. Your heels should touch your buttocks. Lift your upper body slightly and now grasp your ankles or toes from the outside (thumb between your big and second toe). Start with your right foot and right hand. Make sure your knees don't slide wider than shoulder-width apart. Now take a deep breath and lift your upper body and thighs. Slowly let your head fall back. Now pull your elbows forward until they meet in front of your face. Your toes should now touch your head. Start with the right side. Press your pubic bone deep into the floor. Breathe in and out deeply. Try to breathe into the back of your torso. Stay in this position for 20 to 30 seconds. Then exhale deeply and release. Variations and tips for this yoga position If you're new to yoga, your body isn't very flexible, and you have difficulty coordinating, you should start with a light version of Dhanurasana and avoid over-stretching your spine. You can use exercise bands or place a rolled-up towel under your thighs to help you lift them. Beginners should also ensure that their knees and feet are always shoulder-width apart. These parts of the body are often opened too wide, which can lead to knee problems and strains. Furthermore, the weight should be shifted to the lower abdomen, not the hips. You can perform Purna Dhanurasana after Bhujangasana and Salabhasana . These poses complement each other well. Advanced practitioners can also rock back and forth during Purna Dhanurasana. What ailments does Purna Dhanurasana help with? Purna Dhanurasana is a seemingly difficult, but also very effective yoga pose. It begins by gently massaging the abdominal area, which can help with constipation, upset stomach, or other gastrointestinal disorders. It also stimulates digestion, which can be beneficial for dieting, among other things. This pose can also help with menstrual cramps. Furthermore, Purna Dhanurasana stretches and/or strengthens numerous muscle groups, including the back and chest muscles, as well as the abdominal and thigh muscles. Furthermore, the exercise can promote spinal health. Psychologically, the open, upward-facing posture can primarily evoke a feeling of elevation and self-confidence. It also releases energy in the chest and throat area, which can lead to improved breathing. When should you not perform Purna Dhanurasana? The "Full Bow" pose requires considerable practice and good physical fitness, such as a flexible spine. For this reason, if you have back or neck problems, you should only perform Purna Dhanurasana after consulting a doctor. Pregnant women or those who have recently undergone abdominal surgery should also choose an alternative pose. Image © solstizia / 123rf.com