By Rudra Shivananda

The bow pose is one of the primary postures because it stimulates the navel center and energizes the whole body, strengthening the digestive system and promoting mental self-control.  Therapeutically, it is beneficial for preventing diabetes and treating gastrointestinal disorders, menstrual disorders and obesity.

Anyone with high-blood pressure, heart disease, colitis, peptic or duodenal ulcers should avoid this posture.

Basic Technique: Lie down on your front with forehead on the floor, arms by the side and feet slightly apart. Fold the knees and bring the feet towards the buttocks.  Stretch your hands back and hold on to the feet. Exhale completely and lift both knees and chest up simultaneously. Raise thighs and chest more by extending the feet towards the ceiling and the head as far back as possible. Maintain the pose for about one minute and breathe normally. Exhale and return to resting position.

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