Dhanurasana (Bow pose)

Dhanurasana (Bow pose)
Lie full length on the floor on the stomach, facing downwards.
-Exhale and bent the knees. Stretching the arms back hold the left ankle with the left hand and the right ankle with right hand. Do normal breathing.
-Now exhale completely and pull the legs up by raising the knees above the floor and simultaneously lift the chest off the floor, making the body like a bent bow.
-Lift up the head and pull it as far back as possible. Do not rest either the ribs or the pelvic bones on the floor. Only the abdomen bears the weight of the body on the floor.
-While raising the legs do not join them at the knees. After the full stretch upwards has been achieved, join together the thighs, the knees and the ankles.
-Since the abdomen is extended, the breathing will be fast, but do not worry about it. Stay in the pose to your capacity from 20 seconds to one minute.
-At the last, with an exhalation, release the ankles, stretch the legs straight, bring the head and the legs back to the floor and relax.
Increases the heat in the body. Elderly people do not normally do this, so their spines get rigid. It brings back elasticity to the spine and tones the abdominal organs. Anterior stretch through the spinal column, extraordinary intra-abdominal pressure, fresh supply of blood to the abdominal viscera, especially to the abdomen and the sexual organs, give exercise to them. Neck, arms, shoulders, prostate gland and kidneys get healthy effects. Stimulates the pancreatic action in diabetes; good exercises to arms, shoulders, neck, back, legs and ankles. The person suffering with slipped discs obtains relief by the regular practice of this posture and salbhasana without being forced to rest or to undergo surgical treatment.