DHANUR ASANA (THE BOW)

Dhanur Asana gives a full backward bend to the whole of the spine and all the muscles of the back from the neck to the lower back or lumber  region. Bhujanga , Locust and Dhanur forms a series of exercises beneficial to the body when practiced together. As the forward bend flexes the spine, the bow extends it.

1. Lie on your stomach with your arms stretched on both sides. Place your right or left cheek on the floor. Bend the knees, bringing the feet up. Bring the heels close to the buttock area. Reach back to hold the ankles with your hands. The knees and the ankles should be closer to one another. 
2. Inhale as much air as you can. Straighten up your neck and head. Holding the breath and keeping the arms straight, arch the entire body upwards. Lift the head, chest and thighs off the floor. Remain in this position for 5 to 6 seconds. 
3. Exhale and return to the floor smoothly. Keep holding the ankles while you return to the first position. Put the cheek back on the floor and breath normally. 
4. Leave the ankles and let the legs gradually return to the floor. Bring the arms and hands to the floor on both sides and relax for 6 to 8 seconds. You have completed one round of bow posture. 

Note :

In this asana, all your effortsshould be to give a backward pull with the legs and not a forward pull with thehands. Thus the knees remain on the floor and the only portion which is liftedand pulled upwards is the area above the abdomen, i.e. the chest and the head area.

Restrictions :

Start with two rounds on the first day and gradually to a maximum of four rounds. In the first position in case you find it difficult to hold the ankles then hold the toes. 

Do not attempt the bow while pregnant, as these asana increases the pressure on the abdomen.

Benefits :

Activates and strengthen all the major and minor joints of the body. Strengthens all the abdominal muscles and organs. Develops digestive power and removes extra weight and fat from the stomach and waist areas.  Enhance the elasticity of the spine. Chest, lungs and neck are strengthened and activated, benefiting people suffering from asthma and other respiratory problems. For women, it corrects menstrual and other troubles related to reproductive organs.