Dhanurasana(bow pose) 
- This is the bow pose.
- Start by lying in a prone position on your stomach.
- As you exhale bend your knees and bring them up.
- At the same time extend your arms backwards and grasp your ankles with your hands. Breathe easily here, then exhale and life the knees off the ground as you lift the chest off the floor, as well.
- Your body should look taut like a stretched bow, which is why the pose is called bow pose.
- Stay here for about thirty seconds breathing easily. Then exhale and release back down.
Precaution:
- Pregnancy
- Acute low-back injury, high blood pressure, or heart concerns
- Shoulder concerns weak heart, high blood pressure, hernia, colitis, peptic or duodenal ulcers
Benefits:
- Brings back elasticity to the spine and tones the abdominal organs.
- Slipped discs.
- The liver, abdominal organs and muscles are massaged.
- The pancreas and adrenal glands are toned, balancing their secretions.
- The kidneys are massaged and excess weight is reduced around the
- abdominal area.
- This leads to improved functioning of the digestive,
- excretory and reproductive organs and helps to remove gastrointestinal
- disorders, dyspepsia, chronic constipation and sluggishness of the liver.
- The spinal column is realigned and the ligaments, muscles and nerves are
- activated, removing stiffness.
- It helps to correct hunching of the upper back.