This week’s pose of the week is Dhanursana. This pose increases the strength and flexibility along the entire spine. It stretches the neck, shoulders, arms, and legs. It helps improve the digestion and increases the appetite. Great for relieving constipation as it massages the digestive organs. It helps regulate the pancreas and expands the thoracic region of the chest. (yoga108.org)
How to get into this pose:
Lay flat on your stomach with your chin or forehead on the floor. Start by tensing up your upper leg. Your leg should pop off the floor. Next, suck in your core. It will lift your stomach off the mat. Reach back for the outside of your ankles. If you can’t reach for both, try to reach for just one or get the teacher to help you. Inhale and kick your legs while holding your ankles; your knee will lift as much as they can. Lift up your head and chest. Try to keep your elbows straight and arch your back as much as you can. Hold the posture for 10-30 seconds without holding your breath. Exhale and release your legs while place your arms on both sides of your body. Repeat 3 times and then get into child pose to counteract it.
This is how I do it. I’m not a professional or anything and be sure to ask your doctor/yoga teacher if this is okay for you to do. Be sure to listen to your body. If you feel any pain, STOP.
Hope you find this helpful.