Lie flat on the back in the shava-asana (corpse pose).
Lie on the stomach with the head turned to one side and the arms alongside the body with palms facing upward.
Turn the head and place the chin on the floor. Exhale, bend the knees, reach back with the arms and grasp the right ankle with the right hand and the left ankle with the left hand.
While inhaling, slowly raise the legs by pulling the ankles up and raising the knees off the floor while simultaneously lifting the chest off the floor. Hold the inhale breath. The weight of the body should be resting on the abdomen.
Tilt the head as far back as possible. Hold the posture as long as you can comfortably hold the inhale breath.
Slowly exhale bringing the knees to the floor, release the ankles, slowly bring the legs and arms straight down on the floor and turn the head to one side, assuming the prone posture you began with.
The dhanur-asana is either held for the duration of the inhaled or between one and three minutes while breathing gently through the nostrils. Repeat it two or three times.
Benefits of doing The Bow Pose
The most obvious benefit of the dhanur-asana is that it restores flexibility to the spine.
Regular practice will relieve lower back pain and release tension and strain in the upper back and neck area.
The alternating stretching and releasing of the abdominal muscles increases blood flow to this area and aids all sorts of digestive disorders and discomforts.
Strain or fatigue in the legs is also released after a few repetitions. Extended practice will help develop upper-body strength.
Caution while doing The Bow Pose
Do carefully if you are facing high blood pressure or any kind of heart problem.