Dhanurasana / Bow Pose

How to perform Dhanurasana :

• Sleep on your stomach on the mat
• Bend your knees to hold ankles with your hands
• Elevated your head and chest from the ground
• Pull your feet as further away as possible while inhaling 
• While in pose, look up
• Hold the pose as long as you can
• Then come out of the pose while breathe out

Things to Remember :

• After completed the pose for 3 times, ensure do Pavan muktasana ( as shown in the Pavan muktasana video)
• At initial stage you can hold pose for 5 to 8 seconds. While in regular practice you can hold for more seconds
• Repeat it 3 times per a day
• Make sure your concentration on the pose

Benefits :

• Improves digestion
• Improves function of kidneys and liver
• Increases spinal strength and flexibility
• Helps from menstrual problems
• Improves blood circulation to heart and lungs
• Strengthens back muscles, thigh muscles and hips