Dhanur Asana gives a full backward bend to the whole of the spine and all the muscles of the back from the neck to the lower back or lumber region. Bhujanga , Locust and Dhanur forms a series of exercises beneficial to the body when practiced together. As the forward bend flexes the spine, the bow extends it.
In this asana, all your effortsshould be to give a backward pull with the legs and not a forward pull with thehands. Thus the knees remain on the floor and the only portion which is liftedand pulled upwards is the area above the abdomen, i.e. the chest and the head area.
Start with two rounds on the first day and gradually to a maximum of four rounds. In the first position in case you find it difficult to hold the ankles then hold the toes.
Do not attempt the bow while pregnant, as these asana increases the pressure on the abdomen.
Activates and strengthen all the major and minor joints of the body. Strengthens all the abdominal muscles and organs. Develops digestive power and removes extra weight and fat from the stomach and waist areas. Enhance the elasticity of the spine. Chest, lungs and neck are strengthened and activated, benefiting people suffering from asthma and other respiratory problems. For women, it corrects menstrual and other troubles related to reproductive organs.