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Target Benefits – Strengthens the abdominal muscles, expands the chest region, improves elasticity of the spine, complementary opposing stretch to the Forward Bend.
Bow Pose (Dhanurasna)
Lying face down, bend the knees bringing your feet up behind you. Reach back to grip your ankles, ensuring that your feet are relaxed. Keeping the arms straight, inhale and arch the whole body upwards, lifting your head, chest and thighs off the ground.
Hold the pose for at least 10 secs, then release and repeat around 3 – 5 times. The aim is to increase the hold gradually each time until you can maintain it for a minute.
Points to note:
– Do not attempt this if you are pregnant or have abdominal problems.
– Be careful if you have knee, hip or back problems.
– Grip your ankles, not your feet.