DHANURASANA

The Bow Pose

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Instructions

• Lie flat on the stomach and inhale fully.

• Bend the knees and hold the ankles with the hands.

• Tense the leg muscles and arch the back.

• Simultaneously raise the head, chest and thighs as high as possible.

• Keep the arms straight.

• Hold for as long as is comfortable.

• Practice up to maximum 5 times per session.

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Note

• One may rock backwards and forwards in the final position.

• Do not repeat the asana until the breath returns to normal.

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Breath

• The breath may be retained inside in the final pose or slow, deep breathing may be practiced.

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Concentration

• Physical: On the abdominal region or back.

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Limitations

• Not to be practiced by people with hernia, peptic ulcers, intestinal tuberculosis or bent spine.

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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.