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Art of Living Yoga: Bow Posture (Dhanurasana)
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  1. DhanurasanaLie on your abdomen, feet together, forehead on the floor.
  2. Bend your legs to the buttocks and hold the feet under the toes with your hands.
  3. Breathing in, raise the head, chest and knees up.
  4. Focus on widening the shoulders, bringing the knees together and lifting them higher.
  5. Straighten the elbows by pushing the hands away with the feet and lift the chin up.
  6. Hold.
  7. Breathing out, gently come down, and press feet down onto buttocks to stretch the quadriceps.
  8. Release and relax.

  • Improves flexibility and strengthens the whole back and spine
  • Strengthens the abdominal muscles and massages and tones all internal organs
  • Improves respiration.


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Note: We recommend that you practice yoga asanas under the guidance of a trained Yoga instructor. This is essential to have right understanding of a posture and correct knowledge of breathing patterns that are beneficial for you. Your yoga instructor will guide you through the steps, help you understand your body, and the asanas that will benefit you best.To find a yoga instructor, write to info@srisriyoga.in