Dhanurasana (Bow Posture)
Lie on the back with arms close to body and lift the legs gradually so that the toes touch the ground behind the head. Hold the toes with hands. Legs should remain straight. Hold it as long as possible. Release the toes and bring arms back. Feet should also be returned gradually to their original positions. It should be practiced according to one's capacity and strength.
This asana makes the body supple and resilient. It has definite advantage for the vertebral column. It helps in asthma, diabetes, constipation, menstrual irregularities and nervous weakness. It improves circulation of blood. It cures gastric problem and flatulence in the stomach. Those who are having heavy buttock and bulginess of stomach must practice this asana daily. It makes the waist slim and shoulder and neck strong by regular practice. The body becomes beautiful and radiant and eyesight improves.
Precaution Those who are having cervical spondalysis, slip disc or any other backache should not practice this asana. The asana should not be done with jerk or hurriedly, as it could prove harmful. High blood pressure and heart disease patients are not advised to do this asana.