Dhanurasana - Bow Pose

This yoga asana has its name derived from the Sanskrit term ‘Dhanura’ which means ‘bow and ‘asana’ which means ‘pose’ or ‘posture’.This pose is so called because it looks like an archer's bow,the torso and legs representing the body of the bow,and the arms the string.
Benefits : Stretches the entire front of the body, ankles, thighs and groins, abdomen and chest, and throat, and deep hip flexors(psoas)
Strengthens the back muscles
Improves posture
Stimulates the organs of the abdomen and neck

People suffering from Abdomen problems should not do this asana without consulting Yoga expert.
Note: Sometimes beginners find it difficult to lift their thighs away from the floor. You can give your legs a little upward boost by lying with your thighs supported on a rolled-up blanket.
Avoid doing this asana. Read this section carefully before you do it.
Those having high or low blood pressure,Migraine,Insomnia,Serious lower-back or neck injury problems should not practice this asana.

How to do this asana:

Bend both the legs in knees and keep them 6 to 8 inches apart from each other.Catch both the legs firmly near the ankles.Exhale & inhaling pull the legs upward with the hands, allow the body to be stretched in a curve,push the neck backwards.
Step 1: Lie on your belly with your hands alongside your torso,palms up.
Step 2: Bend your knees.Bring your heels near your buttocks.
Step 3: Reach back with your arms and grasp your ankles.Let your weight rest on your stomach and not on your pelvis.
Step 4: Inhale raise your knees further by pulling your ankles with your hands and try to increase the stretching in the chest and the backward bend.
Step 5: Stay in this pose anywhere from 20 to 30 seconds.Release as you exhale,and lie quietly for a few breaths.You can repeat the pose once or twice more.

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