Dhanurasana - Bow Pose, Strengthening the Back, Exercise for Stress Relief - English

Dhanurasana (Bow Pose) -
Lie on your stomach with your feet hip-width apart and your arms by the side of your body.Fold your knees and hold your ankles.Breathing in, lift your chest off the ground and pull your legs up and back.Look straight ahead with a smile on your face. Curve your lips to match the curve of your body. Keep the pose stable while paying attention to your breath. Your body is now taut as a bow.Continue to take long deep breaths as you relax in this pose. But don't get carried away! Do not overdo the stretch. After 15 -20 seconds, as you exhale, gently bring your legs and chest to the ground. Release the ankles and relax.
Benefits of Bow Pose (Dhanurasana) -
Strengthens the back and abdominal muscles
Stimulates the reproductive organs
Opens up the chest, neck and shoulders
Tones the leg and arm muscles
Adds greater flexibility to the back
Good stress and fatigue buster
Relieves menstrual discomfort and constipation
Helps people with renal (kidney) disorders.

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