DHANURASAN 2

Stretching the legs on ground like stick and catching hold of the toes with the hands and curving the body like a bow is callad 'Dhanurasan"
TECHNIQUE:

1. Take prone lying position, legs together, hands straight by the side of thighs, chin resting on ground
2. Fold the legs and bring them near the thighs, then catch hold of ankels with respective hands in lieu of toes
3. Slowly through the legs backward as if they want to get released from your hands. Try maximum but do not leave. raise your thighs. Raise your head and chest also and assume the shape of a bow
4. While returning to the original position, place yoyr chest and thighs on the ground, leave the legs and come to the first position.

REMEMBER:

1. Beginners may keep distance between two knees
2. raise the head backward completely with the chest
3. Do not bend hands at elbow.

BENIFITS AND LIMITATIONS:

1. It makes back and spine muscle flexible.
2. It helps removing constipation.
3. Those suffering from lumber spondilites should not practice this.