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.

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.