Bow pose (Dhanurasana- धनुरासन)
The name comes from the Sanskrit words Dhanura (धनुर, Dhanura) meaning “bow”and Asana (आसन, Āsana) meaning “posture” or “seat”. The body takes the shape of Bow. As the bow is strained during the archery, the whole body is stretched during this asana posture.
-Lie on your belly with your hands alongside your torso. Exhale and bend your knees. Reach back with your hands and take hold of your ankles. Keep your knees hip width for the duration of the pose.
-Inhale and strongly lift your heels away from your buttocks and, at the same time, lift your thighs away from the floor. This will pull your upper torso and head off the floor. Gaze forward.
-Stay in this pose anywhere from 20 to 30 seconds. Release as you exhale.
Mainly the weight is taken by the abdomen. This has favorable effect on enzyme producing organs, liver, pancreas, small intestine and big intestine. As a result of this the concerned organs become more active and efficient.