Dhanurasana

Preparation

Lie facing the floor, arms by your sides, feet hip distance apart. Forehead or chin resting on the floor. Inhale, exhale and relax.

Getting into position

Exhale. Inhaling, bend your knees, and grab the tops of the feet with your hands (from the outside of the foot) near the ankle. Relax the feet and hamstrings. Exhale. Inhaling, straightening your arms, raise your head, chest, and thighs simultaneously. Opening the chest, bring your shoulder blades closer together. Push your legs against your hands to gain height. Relax your lower back and buttocks. Look slightly upward without overstraining the neck. Hold for a few moments to allow the body to adjust. Inhale. Exhaling, arch farther. Hold with normal breathing for around 30 seconds.

Coming out of position

Slightly relax the body. Inhale. Exhaling, gently bring your legs and chest to the floor. Lower your body to the floor. Release the hands. Gently lower your feet to the floor. Inhale, exhale and relax.