Stretching the legs on the
ground like a stick and catching hold of the toes with the hands and curving the
body like a bow is called Dhanurasana.
- Take prone lying position legs together, hands straight by the
side of the thighs, chin resting on the ground.
- Fold the legs and
bring them near the thighs; ther catch hold of Ankles froir respective hands in
lieu of toes.
- Slowly throw the legs backward as if they want to get
released from your hands. Try maximum but do not leave. Raise your thighs. Raise
your head and chest also and assume the shape of a bow.
- While returning
to the original position, place your chest and thighs on the ground, leave the
legs and come to the first position.
Benefits and Limitations
- Beginners may keep distance between two knees (if it is difficult to
keep them together).
- Raise the head backward completely with chest.
- Do not bend hands at elbows.
- It makes spine and back muscles flexible, removes nervous weakness.
- It helps in removing constipation and pitta disorders.
suffering from lumbar spondilitis should not practice it.