About Yoga

This asana is useful to increase the backward flexibility of the spine more effectively than in some other positions involving backward bending.
The sanskrit word Dhanu means a bow. In this asana the hands are used like a bow string to pull the legs, trunk and the head. The pose then resembles the bow.

Benefits
• Physical:
•	Improves digestion and helps cure gastrointestinal disorders, dyspepsia, constipation etc. Activates pancreas and hence recommended for diabetic patients.
•	This asana has a good effect on adrenal glands, kidneys, thyroid, parathyroid, pituitary and sex glands. Improves secretion of their respective hormones.
•	Useful in relieving respiratory capacity. Improves blood circulation. The spinal column is realigned and muscles, ligaments and nerves are given a systematic stretch removing their stiffness. Weight around the abdominal area reduces. For cervical spondylosis, practice under supervision.
• Mental:
•	Improves concentration

Techniques:

1. Take a prone position with legs together, chin touching the ground and the sole facing up. Stretch the hands straight forward along the side of the head resting palm on the ground.
2. Inhale and bend the legs at the knees and hold the ankles with the hands.
3. Exhale and stretch both the legs backward and upward, rising above the floor. The arms and hands should act like a bow string to lift the chest up.
4. Keep the head up and raise it as high and backwards as possible. Look upward.
5. Rest the body weight on your abdomen rather than on the ribs or hips.
6. While raising the legs, keep the knees away from each other to lift them high enough. Once you stretch your legs fully, try to join the knees together Maintain the final posture for about 15 Seconds to 2 minutes. Slowly release the ankles and come to the original position.