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Bow  posture or Dhanurasana
Bow pose as a great posture has a lot to do with strength around the quadriceps, arms, back, waist and abdomen. The name came from the form of the posture.



NOTE: PLEASE AVOID THIS POSE IF YOU HAVE ISSUES WITH NECK, HIGH OR LOW BLOOD PRESSURE, AND HERNIA. THIS POSTURE IS NOT SUITABLE FOR PREGNANCY. REMEMBER YOGA IS NOT ABOUT STRUGGLE WATCH YOUR PACE AND LEVEL OF FLEXIBILITY.

Start by lying down flat on your stomach on your yoga mat, relax your body and mind before you go into the bow pose properly.
Now breath in deeply, bend your knees as you lift your chest up, then reach out for your ankles, hold them and fold back into the bow pose.
Very simple and short, hold on to this pose few seconds, take a deep breath, hold the breath for the count of 5-7-8 as the case may be, and exhale and also sustain the exhaled breath for few counts…now relax still on the pose. Watch your breath come and go.
Then finally deep take the breath and gently drop out of the wonderful pose.
Relax into child's pose after this pose.
Relax, relax, relax, takes the bow pose.

BENEFITS OF THE BOW POSE
The Bow pose expands and opens up the chest, arms, legs, shoulders, and neck
A very strength and flexibility exercise for the back, quadriceps and abdominal muscles Activation of reproductive organs and heat generation
Takes care of menstrual difficulties, fatigue, kidney disorder constipation

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