Dhanurasana or the Bow Pose is one of the 12 basic Hatha Yoga poses. It is also one of the three main back stretching exercises. It gives the entire back a good stretch, thus imparting flexibility as well as strength to the back. This pose is so called because it looks like an archer's bow, the torso and legs representing the body of the bow, and the arms the string.

Steps

1. Lie down on your stomach
with your feet slightly apart
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.
4. Hold the pose for
12 -15 seconds
5. Slowly return to the starting position.

Benefits of Dhanurasana

Improves the strength of the back and the lower abdominal muscles
Stimulates the organs of the abdomen and neck
Helps in reducing fat around belly area.

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