Dhanurasana

 This pose is so called because it looks like an archer's bow, the torso and legs representing the body of the bow, and the arms the string. The spinal cord is the most important and most subtle part of the body. Most asanas involve the spinal column. The asanas are designed to cultivate the root of our tree of life, the spinal column. This asana helps to develop the spine.This asana is also called the Bow pose. In this asana, the focal point of concentration is the spinal column. Just relax in this posture. With full awareness and concentration, feel the pull exerted in the spine and back muscles. Know your flexibility, and do not strain beyond a point. Thoughts must be gently brought back to focus, if they tend to drift away. The mind must be fixed on the bodily movements and should be relaxed. 

Steps to perform:-


Lie on your belly with your hands alongside your torso, palms up. (You can lie on a folded blanket to pad the front of your torso and legs.) Exhale and bend your knees, bringing your heels as close as you can to your buttocks. Reach back with your hands and take hold of your ankles (but not the tops of the feet). Make sure your knees aren't wider than the width of your hips, and keep your knees hip width for the duration of the pose.

Inhale and strongly lift your heels away from your buttocks and, at the same time, lift your thighs away from the floor. This will have the effect of pulling your upper torso and head off the floor. Burrow the tailbone down toward the floor, and keep your back muscles soft. As you continue lifting the heels and thighs higher, press your shoulder blades firmly against your back to open your heart. Draw the tops of the shoulders away from your ears. Gaze forward.

With the belly pressed against the floor, breathing will be difficult. Breathe more into the back of your torso, and be sure not to stop breathing.

Stay in this pose anywhere from 20 to 30 seconds. Release as you exhale, and lie quietly for a few breaths. You can repeat the pose once or twice more.

Benefits:-

This asana has numerous benefits. It is a combination of two asanas (Bhujangasana - the cobra pose, in which only the front of the torso is raised, and the Shalabhasana or the grasshopper asana, in which the legs are raised).

Strengthens the back and abdominal muscles

Stimulates the reproductive organs 

Opens up the chest, neck and shoulders

Tones the leg and arm muscles

Adds greater flexibility to the back

Good stress and fatigue buster

Relieves menstrual discomfort and constipation

Helps people with renal (kidney) disorders

In addition, it is also found to be extremely beneficial for diabetics and those with constipation problem.

Precautions:-

Do not practice Bow Pose (Dhanurasana) if you have high or low blood pressure, hernia, neck injury, pain in the lower back, headache, migraine or a recent abdominal surgery.

Ladies should avoid practicing this yoga pose during pregnancy