Steps of Dhanura Asana:
Fold both the legs at the knees and keep them 6 to 8 inches apart from each other.
Bring the heels close to your hip.
Catch both the legs firmly near the ankles (grab the right ankle with right hand and the left ankle with the left hand).
Exhale & inhaling pull the legs upward with the hands, allow the body to be stretched in a curve, push the neck backwards.
Now try to raise the thighs up from ground along with shoulders and chest. Push the neck backwards as much as possible.
While releasing Inhale and exhaling bring both the knees, chin and shoulders slowly on the ground. Leave the ankles and bring the hands beside the body.
Straighten the folded legs and bring them in initial position.
You can also take help by the below video for Dhanura Asana :
Benefits :Activates and strengthen all the major and minor joints of the body. Strengthens all the abdominal muscles and organs. Develops digestive power and removes extra weight and fat from the stomach and waist areas. Enhance the elasticity of the spine. Chest, lungs and neck are strengthened and activated, benefiting people suffering from asthma and other respiratory problems. For women, it corrects menstrual and other troubles related to reproductive organs.
* Strengthens joints of the body.
* Strengthens abdominal muscles.
* Improvement of digestive system.
* Good for people with respiratory problems
* Benefits for women as it corrects menstrual cycle.
* Helps in reproductive organs troubles in women.
