Dhanurasana

How to Perform Dhanurasana

1. Lie down on your stomach with your feet slightly apart, almost parallel to your hips, and place your arms on the side of your body.

2. Slowly, fold your knees up and hold your ankles with your hands.

3. Breathe in and lift your chest off the ground and pull your legs up and stretch it out. You should feel the stretch on your arms and thighs.

4. Hold the pose for 12-15 seconds, paying attention to your breath as you take long, deep ones.

5. Slowly bring your chest and legs back to the ground, release your hold on the ankles, and relax with your hands on the side. Repeat for a few sets.

Benefits of Dhanurasana
Performing Dhanurasana on a regular basis can bring about various health benefits -

1. As stated by Bharat Thakur on his website, during Dhanurasan, "the spinal column is stretched, improving blood circulation to the spinal nerves."

2. It also stretches your neck, shoulder, arms, and leg muscles, thus strengthening those areas.

3. It is considered to be a good exercise for those with chest or breathing ailments like asthma, as it expands the chest and increases the breathing capacity of the lungs.

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