Yoga Asanas

DHANAURASANA - The Bow

• This third chakra posture, the Bow, focuses on the belly. The posture helps to massage the abdominals and the solar plexus and stimulates digestion.

• Begin by lying flat on your belly with your chin resting on the ground.

• Bend your knees and allow your feet to come close to your buttocks. Reach back and hold your ankles.

• Squeeze your buttocks and press your pubic bone downward.

• Lift your head and chest. Press your feet back into your hands, helping you lift the front of your body. Your thighs may come off the ground allowing you to lift your chest even higher.

• You may find yourself rocking back and forth. You may feel a pulsing in your belly. Breathe while in the posture and hold the posture for 30 to 60 seeconds (or so).

• To release the posture, first lower your legs and release the grasp of the ankles. Unbend your legs. Lower your chest and head. Relax from the posture. You may still feel the pulsing of energy in your belly.