Bow Pose (Dhanurasana)
It Strengthens the whole back body and abdominal muscles, opens up the chest, neck, and shoulders. Those who suffer from excessive problems of spinal cord and disc should not perform this pose.
1. Lie on your abdomen together with your feet hip-width apart and your arms by the aspect of your body.
2. Fold your knees, take your hands backward and hold your ankles.
Inhale and raise your chest off the bottom whereas you pull your legs up and back.
Look forward and keep there whereas taking note to your breath. Now, your body appears like a curve.
3. Continue to take long deep breaths as you relax during this cause. Bend as so much as your body permits and don’t force your body uncalled-for.
After a few seconds, as you exhale, gently bring your legs and chest to the bottom.
4. Now, unharness the ankles and relax.
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