Parshwa Sahita Dhanurasana

Meaning: Dhanu – bow
             The hands are used like a bow string and posture resembles a bent bow.

Procedure:
Lie down on the stomach with hands below the face. Inhale and while exhaling, bend the legs at knee and hold the ankles with respective hands. Inhaling, pull the legs up by stretching the arms and raise the head. Exhale, roll over to the right side and stretch the legs and chest. Breathe normally a few times in the same position. Inhaling, come back to the original position. Repeat the process on your left side too. Then, exhale and bring the head and the legs down. Inhaling, release the legs and come back to normal lying posture.

Benefits:

• This asana brings back the elasticity to the spine and tones abdominal organs
• People suffering from slip disc will obtain relief by regular practise
• It strengthens the pelvic region and purifies the large intestine.

Limitations:

• Those with severe back ache should take adequate precaution.
• During menses and pregnancy, women shouldnot practise this.

Reference:
Holding the toes with the hands and pulling them upto the ears as if were drawing a bow. This is dhanurasana.
                                                                               – Hatha Yoga Pradipika (25)

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