Dhanurasana Swing

Position : Prone Posture

• Lie down on your stomach. Legs and feet together. Hands by the sides of the body.
• Bend the knees and bring the heels close to the buttocks.
• Hold the ankles by the palms.
• Rest the chin on the ground.
• Arch the back, lifting the thighs, chest and head together.
• The abdomen supports the entire body on the ground.
• Do not bend the elbows and look up.
• Rock the whole body forward and backward. Practice this movements 5 to 10 times.
• Slowly relax the leg muscles, lower the legs, chest and head to the starting position.
• Relax in prone posture with the normal breathing.  

Benefits :

• Reduces the fat around the stomach. 
• Helps to remove gastrointestinal disorders and constipation.
•  Improves the function of digestive system.

Contra- Indications :

• People with high blood pressure, hernia, ulcers should avoid this practice.