Bow Pose
Turn the body into a perfect bow, and feel for yourself the entire being engaged and active, producing phenomenal changes.
Dhanurasana - Bow Pose - with Ramdas
Steps:
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Lie down on your stomach.
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Bend both your knee and hold your respective ankles.
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Inhale and lift your thigh and chest up trying to balance on your stomach (lift your upper body up by pulling your legs, the more you pull with your legs the more your chest will lift up).
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Stay in this position for about 30 seconds and then exhale placing your knee chest and chin slowly on the ground.
Benefits:
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Stretches and strengthens the thighs (quadriceps).
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Stretches and tones the abdominal muscles, back muscles, chest muscles (intercostal muscles) and arms.
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Can be used as a therapeutic posture for diabetes and asthma.
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Relieves from menstrual discomfort and constipation.
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Strengthens the diaphragm.
Contraindications:
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Disease of the backbone or spinal surgery
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Abdominal surgery
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Hernia or stomach ulcers.