Hatha Yoga: The Yoga of the Physical Body.

Instructions.

• Assume the starting position for dhanurasana, lying flat on the stomach and holding the bent legs at the ankles, with the hands.

• Relax the whole body.

• Tense the legs and try to push the feet backward while raising the head and chest. Do not try to raise the thighs off the ground.

• Maintain the final pose for a comfortable period of time and then slowly return to the floor.

• Repeat when the respiration rate returns to normal.

Note.

• This is a good asana for beginners or people with a stiff back who are unable to do dhanurasana.

Breath.

• Inhale while lying on the ground.

• Raise the body with the breath retained inside.

• Breathe deeply and slowly in the final pose.

• Exhale on returning to the floor.

Benefits.

• This asana powerfully massages the abdominal organs and muscles. Removes gastro-intestinal disorders, dyspepsia, chronic constipation, and sluggishness of the liver. Quickly reduces fat in the abdominal area. But not as powerfully as dhanurasana.