Full Bow Pose (Dhanurasana)
This is the deeper expression of Bow Pose, where the shoulders open more and the arms begin to straighten. It requires strength, control, and mobility, not just flexibility.
Focus: Strong spinal extension, Shoulder opening, Hip flexor stretch, Back strength
Benefits
Deeply opens the chest and shoulders
Stretches the front body (thighs, hip flexors, abdomen)
Strengthens the back muscles
Improves posture and spinal mobility
Builds strength and flexibility together
Energises body and improves focus
How to do Dhanurasana
Lie on your belly with your forehead on the mat.
Bend your knees and bring your heels toward your hips.
Reach back and grip your outer ankles.
Start to roll your shoulders back and open your chest.
Turn your upper arms outward and flip your grip if available.
Kick your feet into your hands to lift your chest and thighs.
Keep kicking back to deepen the pose.
Begin to straighten your arms as your shoulders open more.
Lift through your chest and broaden your collarbones.
Keep your neck long and gaze forward or slightly up.
Breathe steadily and hold for 5–6 breaths.
Slowly bend your arms, lower your thighs and chest.
Release your ankles and rest.
Modifications
Use a strap around your ankles if you can’t reach your feet
Keep arms bent and stay in classical Bow before straightening arms
Keep thighs lower to reduce intensity
Practice one leg at a time (half bow)
Focus on lifting the chest without forcing shoulder opening
Variation
