धनुरासनDhanurasanaTheBowStartingPosition:LieontheabdomenConcentration:onextensionofthespineandtheManipuraChakraBreath:coordinatedwithmovement,heldinthepositionRepetitions:1–3timesPractice:Lieontheabdomenwiththearmsbesidethebody.Thechinrestsonthefloorandfeetareflatonthefloor.>Inhalingbendbothlegsandtakeholdoftheankleswiththehands.Raisethehead,upperbodyandthighsandlookup.Thebodyisnowlikeatensedbow.Thebodyweightrestsontheabdomen.>Holdingthebreathremaininthispositionforaslongascomfortable.>Exhalingreturntothestartingposition.Initially,practicetheAsanathreetimesholdingeachrepetitionbriefly.Afterpracticingthiswayforsometimebegintoextendthepracticebyholdingthepostureforafewminuteswithnormalbreathing.VariationA:Breathingnormallyrockthebodybackwardsandforwardsinthetensedbowposition.VariationB:Breathingnormallyrollthebodytotherightandleftinthetensedbowposition.Benefits:Maintainstheflexibilityofthespineandimprovesmobilityofthehipsandshoulders.MassagestheabdominalorgansandactivatestheManipuraChakra,thusstimulatingtheflowoflifeenergyorPrana.Caution:AvoidthisAsanawithhernia,abackinjuryorfollowinganyabdominalsurgery.AfterthisexerciserelaxinAnandasana.Asanaisincludedinthefollowingcategories:AsanasandExercisestoIncreaseFlexibilityoftheSpinepreviousnextCurrentChapter:Level5PaschimottanasanaPadaPrasaraPaschimottanasanaBandhaPaschimottanasanaBhujangasanaShalabhasanaSarvangasanaDhanurasanaHalasanaMatsyasanaArdhaMatsyendrasanaEkapadaPranamasanaVrikshasanaBhastrikaPranayamaSelf-InquiryMeditationLevel5FindyourClass:Findoutmoreinpracticalway!ChooseaCountryAustraliaAustriaBosniaandHercegovinaCanadaCroatiaCzechRepublicGeorgiaGermanyHungaryItalyMexicoTheNetherlandsNewZealandPolandSerbiaSlovakRepublicSloveniaSouthAfricaSpainSwitzerlandUkraineUnitedKingdomUSAYogainDailyLife-TheSystemParamhansSwamiMaheshwaranandaOrderNowUp^Level5DhanurasanaClosenavigationEnglishČeštinaDeutschFrançaisMagyarहिन्दीClosenavigationSearchinSystemSearchClosenavigationLevel5DhanurasanaClosenavigation