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DHANURASANA
BSY
Dhanurasana (bow pose)
Lie flat on the stomach with the legs and feet together, and the arms and hands beside the body. Bend the knees and bring the heels close to the buttocks. Clasp the hands around the ankles. Place the chin on the floor. This is the starting position. Tense the leg muscles and push the feet away from the body. Arch the back, lifting the thighs, chest and head together. Keep the arms straight. In the final position the head is tilted back and the abdomen supports the entire body on the floor. The only muscular contraction is in the legs; the back and arms remain relaxed. Hold the final position for as long as is comfortable and then, slowly relaxing the leg muscles, lower the legs, chest and head to the starting position. Release the pose and relax in the prone position until the respiration returns to normal.
This is one round. Breathing: Inhale deeply in the starting position.
Retain the breath while raising the body. Retain the breath inside in the final position or practise
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