Bow Pose (Dhanurasana) – Steps – Benefits

This yoga posture has been named after the shape it takes – that of a bow.

Steps:

1. Lie on the ground (on stomach) facing downwards.
2. Relax completely
3.  Inhale slowly and starts bending your legs backwards and catch the ankles with the hands .
4. . Put your whole weight on your abdomen.
5. Only your stomach and pelvic area will touch the ground.
6. Hold this position for few 15-20 seconds and continue taking a deep breath
7. . You can increase the time after practicing this.
8. Now after 15-20 seconds exhale slowly and come back to starting position.

Benefits

• Strengthens the back and abdominal muscles
• Stimulates the reproductive organs
• Opens up the chest, neck and shoulders
• Tones the leg and arm muscles
• Good stress and fatigue buster
• Relieves menstrual discomfort and constipation
• Helps people with renal (kidney) disorders

Precaution:

• Ladies should not practice yoga during pregnancy and in periods.
•  high blood pressure patient
• Suffering from back pain and hernia avoid doing danursan