Lie on your stomach with your chin resting on the ground, arms extended alongside the body with the legs straight. Bend your legs back towards the hips, bring them forward and grasp your ankles. Inhale and raise your thighs, chest and head at the body shoulder rest mainly on the navel region. Therefore, arch your spine as much as possible. Exhale and return slowly to the straight position, by recersing the procedure. Dhanurasana provides good exercise for the arms, shoulders, legs, ankles, back and neck. It also strengthens the spine.
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