by Kaivalyadhama Yoga Institute

Technique:-

Take the prone position with the legs and feet together and toes pointing outward. Hands should be by the sides of the body, fingers together, and palms facing upward with the chin resting on the ground.

Bend your legs at the knees and bring the heels towards the buttocks. Knees must remain together.

Bringing your arms behind your back, use the thumbs and forefingers of your hands to grab hold of the toes of your respective feet.

Simultaneously raise your legs, head, and chest.

Now, holding the toes, pull your legs towards your ears, bringing the toes near the ears. Gaze in front.

While returning to the original position, first loosen your hands and release the legs backward. Allow the thighs to touch the ground and then let go of your toes.

Fold the right leg at the knee and place the right foot under the right buttock with the sole of the foot underneath the buttock and the heel to the outside.

Finally, bring the legs and arms to the first position.

Remember:-

If you find this posture difficult, do not forcefully try to bring the toes near the ears.

Gradually increase the practice.

It is desirable to practice the simplified version of Dhanurasana before one resorts to practicing this advanced version of Dhanurasana.

Benefits and Limitations:-

It makes the spine and back muscles more flexible and removes weakness of the nervous system.

It helps to remove constipation and disorders of Pitta.

Those suffering from lumbar spondylosis should not practice it.