Technique: Lie flat face downwards on the floor. Keep the hands at your side. Breathe out and bend the legs at the knees, drawing the feet above the thighs. Stretch the arms back and catch hold of the right ankle with the right hand and the left ankle with the left hand.
Make secure the position of the hands, with normal breathing. Raising the head, body and knees by tugging the hands and legs, so that the whole weight of the body rests on the abdomen. Retain the posture for a few seconds. Gradually increase the duration.
While remaining in the posture, concentrate on the abdomen, thighs and back muscles. Release the ankles, stretch out the legs and bring the legs, chest and head to rest in a straight line on the floor. Relax with the head on folded arms for a few seconds. Repeat this Asana twice with normal breathing.
Benefits: The bow expands the thoraxic region. Of great benefit to those with respiratory problems, it renders the spine elastic and the muscles of the back get a good massage and there’s a general strengthening of the entire musculature.
The Deep Knee Bend
Technique: Get on your knees with the feet quite wide behind you. Firstly, lower your body down till your buttocks rest on the floor. Then bending slightly to the left, place down your left elbow then right elbow and gently ease your back flat down on the floor. Spread out your hands by your sides. Breathe deeply and slowly as you retain the posture for 5 to 15 seconds.
Benefits: The Deep Knee Bend tones the quadriceps (the front thigh muscles) and burns fat in the thighs. It lubricates the ankle and knee joints.