How to Perform Dhanurasana in Full Spectrum Yoga
- 1). Begin by lying flat on your yoga mat, face first. Place your arms at your sides with your palms flat against the ground.
- 2). Bend your legs back at the knees as far as you can, making sure to point with your toes as you do so. Grasp the tops of your feet with your hands.
- 3). Pull your feet back toward the ground, making sure to hold on firmly. This will help to pull your upper body up off the ground and arch your back. Try not to use any muscles in the back as you do so, as this defeats the purpose of stretching them.
- 4). Hold this position for a slow count of 10. Then release your legs and let your body flatten against the ground again.
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