Boat/Bow pose (Dhanurasana)

Dhanurasana also known as the Bow Pose or the Naoka'sana boat pose is a backbending Yoga pose. It comes from two Sanskrit words, 'dhanur' which means bow, and asana for pose or posture. This asana is great for addressing the defects in the Manipu'ra chakra. It expands the chest, burns abdominal fat and increases the flexibility in the arms. It also strengthens the core and thighs.

This may be practiced as a counter bend for Full Head to Knee pose.

How to Execute Dhanurasana:

1. Lie on your stomach.
2. Flex the legs and bring them close to the thighs.
3. Stretch the arms backward, catching the ankles.
4. Raise the upper body and the lower body, supporting the weight with the core muscles.
5. Extend the neck and chest as far back as possible, with the eyes looking toward the front.
6. Inhale, holding the pose for 8 seconds.
7. Exhale, resuming. the original posture

Practice: 8 rounds x 8 seconds