Execise-75: Dhanurasana (The bow pose)
- 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 while simultaneously raising the head, chest and thighs as high as possible.
- Keep the arms straight.
- Hold the position for as long as is comfortable.
- Practice up to 5 times.
- One may rock backwards and forwards in the final position.
- Do not repeat the asana until the breath returns to normal.
Breathing-
The breath may be retained inside in the final pose or slow, deep breathing may be practiced.
Concentration On the abdominal region or back.
Limitations-
Not to be practiced by people with hernia, peptic ulcers, intestinal tuberculosis or bent spine.
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.
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