Benefits: Dhanurasana – Bow Pose makes the spine flexible and tones the abdominal organs. It can also help relieve backache.
Step by Step
1. From front corpse pose, lying face down, bend both knees, bring the heels close to the buttocks. Reach back with the hands to grasp the outer ankles. Do not widen the knees.
2. Start with your forehead on the floor. Inhale and press the feet back and upward so they lift away from your buttocks. Lift your thighs as high as possible off the floor.
3. Lift the head and chest up as high as you can. Keep the arms straight and pull the shoulders back with the strength of the legs. To increase the roundness of your bow pull back on the feet with the hands at the same time. Tilt the head back and look up.
4. The weight of the body should rest on the abdomen only. Stay for five to ten slow breaths. You may find a rocking action occurs naturally in time with your breath.
5. Exhale, lower the legs and chest, and release the feet. Make a pillow with the hands and rest in front corpse pose. Gently rock the hips from side to side if you experience any tightness in the lower back.