Also Known as Bow Pose. Dhanu means a bow. The hands here will be like a bow-string to pull the head, trunk and legs up and the pose resembles a bent bow. Dhanurasana 4 details provided to you by YogaIQ.
1. Remain full length on the floor on the stomach, face Downside.
2. Brath out and bend the knees. Extend the arms back and hold the left ankle with the left hand and the right ankle with the right hand. Take two breaths.
3. Now breath out completely and pull the legs up by raising the knees above the floor, and simultaneously lift the chest off the floor. The arms and hands act like a bow-string to tauten the body like a bent bow. (Step 2)
4. Lift up the head and pull it as far back as possible. The ribs or the pelvic bones should not touch on the floor. Only the abdomen drops the weight of the body on the floor.
5. While upbringing the legs do not combine them at the knees, for then the legs will not be lifted high enough. After the full extends upwards has been achieved, join together the thighs, the knees and the ankles.
6. Since the abdomen is extended, the breathing in and out will be fast, but do not worry about it. Hold the posture to your capacity from 20 seconds to one minute.
7. Then, with breathing out , release the ankles, stretch the legs straight, bring the head and the legs back to the floor and relax.
In this posture the spine is stretched back. Elderly people do not normally do this, so their spines get rigid. This asana brings back elasticity to the spine and tones the abdominal organs. Dhanurasana helps in constipation,
respiratory ailments and Mild backache. Dhanurasana helps in fatigue and improves metabolism. Daily practice of Dhanurasana helps in anxiety and menstrual discomfort