Dhanu = Bow, Asana = Pose or Posture

This pose looks like an archer’s bow, the torso and legs representing the body of the bow, and the arms the string. This is an excellent pose for the people who have sitting jobs all day, this pose can help improve posture and alleviate the discomfort that slouching may cause. When it comes to weight loss, Dhanurasana is one of the most effective yoga poses and it is good for reducing belly fat.

Steps

1. Lie flat on your stomach, facing the floor.
2. Keep your knees hip-width apart. Slowly, fold your knees up and hold your ankles with your hands.  Be sure to grab the ankle and not the top part of the feet.
3. If it is not possible to lift your thighs off the mat, you may keep them on the ground
4. Look straight ahead and hold the pose for about 3-5 deep breaths. Now you are balancing on your stomach and breathing into your chest and ribs.
5. Exhale and release the pose by lowering your head, chest, thighs, and feet back towards the mat. Let go of your ankles and return to your hands to your side.
6. Repeat this 2-3 more times.
7. After you are done a few times of practice, go to Shashankasana/ Balasana and relax your body for a few seconds.

Tips

1. Sometimes beginners find it difficult to lift their thighs away from the floor, you can give your legs a little upward boost by lying with your thighs and pelvis supported on a rolled-up blanket and lift your head,  thighs  and knees off from the floor.
2.  If still you have trouble doing it, make sure you have warmed up your spine before trying this pose, practice lower backbends such as Cobra and  Half Locust.

Benefits

1. Cure respiratory disorders including asthma.
2. Improve the blood circulation to the spinal nerves.
3. Helps in curing serious problems such as obesity, gastrointestinal problems.
4. Cures constipation.
5. Beneficial in diabetes.
6. Helpful in curing menstruation disorders.