BOW Dhanurasana | |
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| Lie on your stomach with your chin resting on the ground. Bend your knees and allow your feet to come close to your buttocks. Reach back and hold your ankles. | Note - If your back is sensitive keep your knees on the floor. The squeeze and the pressing downward of the pubic bone will engage your lower back muscles to protect this area. | ||
1 - Bring up the squeeze, pressing your pubic bone downward. |
4 - To relieve knee strain, press your heels upward and the insides of your knees toward each other. | ||
2 - Press your feet back into your hands, allowing your chest to rise with the pressing. 3 - Press the tips of your toes upward. |
Be aware of your breath. | ||
Benefits: - Irrigates kidneys helping them eliminate toxins. - Helps relieve menstrual disorders and menopause related back and abdominal pain . | |||