Dhanurasana

Position : Prone Posture

Practice :

• Lie down on the abdomen with legs together, toes pointing outward.
• Bend the knees and hold the ankles by the hands.
• Rest the chin on the ground.
• While inhaling, arch the back, lifting the thighs, chest and head together.
• Keep the arms straight and balance the entire body on the abdomen. 
• Do not bend the elbows and look up.
• Stay in the position about half a minute or as long as you can maintain with normal breathing.
• While exhaling, slowly release the pose and come back to the starting position.
• Relax in Makarasana, keep the legs apart. 

Benefits :

• Massages liver, kidney,  abdominal organs and muscles.
• Gives deep rest to the pancreatic cells.
• Recommended for diabetes, asthma, menstrual disorders and gastro intestinal disorders.
• Reduces fat around the abdominal region.
• Gives flexibility to the back. 

Contra-indications :

• People with high blood pressure, hernia. colitis, peptic ulcers should avoid this posture.