Yoga: Bow pose (Dhanurasana)

Bow pose (Dhanurasana)

• Lie on your stomach with your feet hip-width apart and your arms by the side of your body.
• Fold your knees and hold your ankles.
• Breathing in, lift your chest off the ground and pull your legs up and back.
• Look straight ahead with a smile on your face. Curve your lips to match the curve of your body! 
• Keep the pose stable while paying attention to your breath. Your body is now taut as a bow.
• Continue to take long deep breaths as you relax in this pose. But don’t get carried away! Do not overdo the stretch.
• After 15 -20 seconds, as you exhale, gently bring your legs and chest to the ground. Release the ankles and relax.

Benefits

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

Contraindications

• Do not practice Bow Pose (Dhanurasana) if you have high or low blood pressure, hernia, neck injury, pain in the lower back, headache, migraine or a recent abdominal surgery.
• Ladies should avoid practicing this yoga pose during pregnancy.

Reference: http://www.artofliving.org/in-en/yoga-poses/bow-pose-dhanurasana