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POORNA DHANURASANA
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.
Relax until the respiration returns to normal. Breathing: 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. Awareness: Physical - on the abdomen or back.
Spiritual - on manipura chakra. Contra-indications: This asana is for advanced practitioners
and should only be practised if the back is very supple. Benefits: As for dhanurasana, but more accentuated.
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