Dhanura-asana

The Bow Posture (Dhanur-asana) Instruction:

		Lie on the stomach with the head turned to one side and the arms alongside the body with palms facing upward.
		Turn the head and place the chin on the floor. Exhale, bend the knees, reach back with the arms and grasp the right ankle with the right hand and the left ankle with the left hand.
		While inhaling, slowly raise the legs by pulling the ankles up and raising the knees off the floor while simultaneously lifting the chest off the floor. Hold the inhale breath. The weight of the body should be resting on the abdomen.
		Tilt the head as far back as possible. Hold the posture as long as you can comfortably hold the inhale breath.
		Slowly exhale bringing the knees to the floor, release the ankles, slowly bring the legs and arms straight down on the floor and turn the head to one side, assuming the prone posture you began with.

Floor bow pose

Benefits

• Increases circulation to heart and lungs, improves oxygen intake

• Opens diaphragm and expands the chest region - improves respiratory conditions

• Opens shoulder joint and helps frozen shoulder conditions

• Increases spinal strength and flexibility and tone of spinal muscles

• Revitalises spinal nerves by increasing circulation to spine

• Strengthens, compresses and opens lower, mid and upper spine

• Improves strength and balance Reduces abdominal fat and strengthens abdominal muscles

• Helps regulate ovaries and prostate gland

• Helps cure or relieve lumbago, rheumatism, arthritis and menstrual problems

• Improves digestion

• Helps correct bad posture

• Strengthens concentration and mental determination

• Develops internal balance and harmony

• Improves function of kidneys, liver and spleen

• Strengthens deltoids, trapezius, rhomboids, latissimus dorsi and triceps

• Relieves cervical spondylosis