Dhanurvakrasana; the bow pose
The final position of the Asana resembles a bow or dhanusha, hence the name. The flexible sturdiness and capacity to stretch the chord is the quality which is experienced by the spine and body with the performance and practice of the Asana. The mark of true strength lies in a zealous yet sensitive approach towards achieving a goal.
Lie on the stomach (prone position), on a mat, legs drawn straight and feet together-toes pointing outwards. Slowly, raise the head and the neck a few inches and simultaneously bend the legs at the knees. Grasp the ankles of the legs with the respective hands.
Reverting to starting position: Exhaling, in 3 seconds, bring the head down and simultaneously, release the ankles and unfold the legs, to assume the starting position (C1). Care needs to be exercised in relieving the spinal pressure by stages. Accordingly, the coccygeal and sacral curves are relieved first by simultaneous and slow lowering of the trunk until gradually the upper portions, i.e., the lumbar, thoracic and cervical curves are completely relieved by stages.
Practice 3 rounds/session, with pause in-between rounds. The static pose may be tried after mastering the dynamic variation. Hold the final position for a maximum of 2 minutes (start with 30 seconds)–breathing should be normal, slow and rhythmic.
Hernia, hyper tension, heart ailments, pregnancy, peptic ulcers, serious spinal aliments and osteo-arthritis. People with a protruding belly will have difficulty in assuming a prone position.