Dhanurasana

Other Names
Bow Posture, Bow pose, Dhanur Asana, Bowposture

Description
This asana actually looks a lot like an archer’s bow when you are in full pose. This is a pose best done after a little warm-up with other poses. It may be difficult for beginners. Bhujangasana, or cobra pose, is a nice pose to start building up the strength required in bow posture.

How to reach the stretch
Lie down on your stomach.
Bend your knees and hold the ankles.
Inhale and pull your hands and push with your legs, knees together, till the trunk forms an arc shape with only the stomach on the ground.
Look up and remain in the position for a while.

How to release the stretch
Retain breath and then exhale and lie flat.
After releasing, lie in shavasan for a while.

Benefits
It reduces abdominal fat.
The compressing of the spinal column, pressing the nerves with the scapulae (The winged bones at the back attached to the arms) minimizes blood circulation while in the asan.
When the pose is released a greater supply of blood is endured to those very regions increasing spinal flexibility and definitely raising the vitality.
Good for gastrointestinal, constipation, upset stomach, sluggish liver.

Caution

Not for persons suffering from peptic ulcer, hernia, or cases of thyroid or endocrine gland disorders.
Do not try to stay in position if you are feeling too much pain.