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20.Dhanurasana (Bow Posture)
*Come to Sthiti position.

1. Bend the knees and hold the feet by the hands.
2. Raise the hand, chest and also thighs by tugging the hands and legs, so that the spine is arched backwards like a bow. Stabilize (Rest) on the abdomen. Elbows must be kept unbent. Look up. Initially the knees will spread out, but with practice they can be brought very near, almost touching each other. Maintain for about half a minute. Normal breathing.
   *Slowly come down through 3 to 4.
   
   BENEFITS: Removes gastro-intestinal disorders. Digestion improves. Helps in slimming the body and abdomen. A good stimulating posture for the back limbs.
                

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