Dhanurasana - Bow Pose

In Sanskrit the word "Dhanus" means 'bow'. The final posture assumed in this pose resembles a tightly drawn bow. Your trunk and thighs represent the curve of the bow and the hands and legs the bowstring. 

Sequence:

1. Lie flat on the floor with the abdomen, chest and chin touching the ground.
2. Keep your hands on both sides.
3. Keep both legs a bit apart.
4. Relax your whole body.
5. Bend your legs backward and grasp the ankles firmly with your hands..
6. First raise your chin and then bend your head and neck backwards. The chest should still be touching the ground.
7. Inhale slowly and pull your legs up.
8. Keep raising your head, neck, chin, chest, thighs and knees backwards, such that only the navel region is touching the ground
9. Balance your body on the navel region.
10. Pull your legs and arms arching your body as much as possible.
11. Gradually, bring your knees, feet and toes together.
12. Look up and fix you gaze on the ceiling.
13. Holding your breath maintain this posture until you feel the strain in your back.
14. Start exhaling slowly and gradually return to the starting position.

Caution:

• Pregnant women should not practice this pose.
• If you are suffering from slipped disc, hernia, colitis, stomach ulcer, heart problems, and high blood pressure, do not perform the pose.

Benefits:

• Pain in the neck, back and lumbar region can be treated with this pose.
• Diabetic patients should perform this pose.
• Dhanusasana can relieve you of rheumatic pain.
• The pose benefits women a lot in reducing flab of abdomen, waist, hips and thighs.
• The pose improves the flexibility of the entire body.
• If you suffer from constipation or flatulence, Dhanurasana can give you relief.
• The pose improves the digestive system.
• Urinary problems and dyspepsia can be cured with this pose.
• The buttocks and thigh muscles are both strengthened.
• Muscles of the pelvic region, lumbar region, and the abdominal area are made stronger and suppler.
• Sciatica can be treated with regular practice of Dhanurasana.
• The heart, liver, spleen, bladder, the genital organs and the solar plexus also benefit form this pose.