Dhanurasana (pronounced DAH-noo-RAH-sah-nah), a.k.a., the bow pose, is a high-energy pose. Imagine your body is like an archer's bow ready to launch an arrow. This pose keeps your spine supple, tones your abdomen, massages your back muscles, strengthens your concentration, and decreases laziness.
When in the bow pose, be sure to grab your ankles, not your toes or feet. If you can't grab your ankles, simply bring your hands back as far as you can alongside your body. Move your hands toward your ankles, not your ankles toward your hands. Keep your elbows straight, not bent, and don't lift your shoulders up to your ears—keep them pressed down.
1. Lie on your stomach. Bring both arms behind you and bend both knees.
2. Grasp your ankles with your hands.
3. Pull your body so it lengthens like a bow, and look up. Hold for two or three breaths.
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