Sanskrit: Dhanurasana
dhah-noor-AH-sah-nah
Benefits
Stretches entire front body; mobilizes spine
Tones abdominal and reproductive organs; massages heart
Relieves fatigue and anxiety
Standard Cues
Lie on your stomach and separate your legs hip-width apart. Bend your knees and hold on the outsides of your ankles. Rest your forehead on the floor.
Kick your legs away from you with an inhale and lift your head and chest from the floor. Balance on your low belly. Hold the pose and take slow, deep breaths.
Lower with an exhale.
Short Cues and Options
Kick feet away from you
Keep neck in line with spine
Bring knees hip-width apart
Balance on navel
Precautionary Warnings
Avoid this pose if you have a serious back or neck
injury.