Dhanurasana (Bow Pose)

1. Lie face down and  bend both legs back.

2. Grasp the ankles with the corresponding hands and pull, at the same time raising chest and head.

3. Retain the position for from five to ten seconds, then relax

3. Exhale and lower after five seconds.

When done properly the body will rest mainly on the abdomen and the pelvic area. It is called  the Bow because the body takes the shape of a bow.

Benefits: It exerts great pressure on spine and stomach and thus strengthens the vertebral bones; spine becomes elastic; releases gas of the stomach; relieves the constipation and dyspepsia. Muscles and nerves of shoulders , arms, hands and feet are benefited.

Note: Those who suffer from heart disease  or high blood pressure are warned not to  attempt this posture.