DHANURASAN

Holding the toes with hands, stretching them up to the ears, assuming the shape of bow is called "Dhanurasan"
TECHNIQUE:

1. Take prone lying position, legs together, hands straight by the sides of the thighs, chin resting on the ground.


2. Fold the legs at the knees and bring them to the thighs. Knees must remain together.


3. Bring your hands backward and hold the toes of respective legs from the thumb and forefinger of respective hands.


4. Raise your legs a little up and simultaneously raise youe head and chest.


5. Holding the toes, pull the legs towards the ears and bring the toes near the ear. gaze in front.


6. While returning to the original position, loosen your hands, take legs backwards, let the thighs to touch the ground, leave the toes and ultimately bring the legs and hands to the first position.

REMEMBER:

1. Do not try to bring toes near to ears forcefully if it is difficult.


2. Gradually increase the practice.

BENIFITS AND LIMITATIONS:

1. It makes back and spine muscle flexible.


2. It helps in removing constipation and pitta disorders.


3. Those suffering from spondilitis should not practice this.