yogasana

Statue of Shiva performing Yogic meditation

Akarshana Dhanurasana - The Pulled Bow Pose
Yoga Exercises > Yoga Asanas or Poses > Akarshana Dhanurasana - The Pulled Bow Pose

"This posture is known as "Akarshana Dhanurasana" because while practicing it, the heels and hips are raised.

Sequence:
1. Sit erect.
2. Stretch out the legs and keep them close together.
3. Place the palms on the floor at the sides.
4. Bend the right leg at the knee and crossing the left leg, place the right heel on the ground beside the left ankle.
5. Grasp the right big toe with the thumb, index and middle fingers of the left hand and the left big toe with the right thumb, index and middle fingers.
6. Inhaling and keeping the head erect, pull up the right foot till the right knee comes near the right armpit and the right big toe touches the left ear. While doing this, the right hand should pull the big toe of the left leg. While pulling the toes, fix your gaze on the big toe of the stretched left leg.
7. Exhaling, bring back the right foot to the floor on the left side of the outstretched left leg. Release the hands and stretch the legs straight again side by side.
8. Practice reversing the position of the legs. Variation: Stretch out the legs. Pull the big toes straight towards the ears on the same side of the body, one after the other.

Benefits:
The arms, shoulders, chest, waist, back, thighs and calves come into play in Akarshana Dhanurasana, and they become well developed, well proportioned and strong.

Anantasana - Yoga Pose
Yoga Exercises > Yoga Asanas or Poses > Anantasana
This is a pose named after the sleeping position of Lord Vishnu.

Sequence:
1. Lie down on the back with legs together, straight extended, the toes erect and hands straight and palms resting on the floor to acquire the supine pose.
2. Turn on left side, and place the elbow of the left hand on ground with left palm supporting your head as shown in figure.
3. Keep right hand near your chest on ground, continue normal breathing.
4. Bend right leg at the knee and place the toe on left thigh.
5. Keep right knee steady pointing towards roof, hold index finger of the right leg by right hand.
6. Continue normal breathing.
7. Repeat this for right side with left leg on right thigh.
8. While releasing the pose, slowly bring hands to the normal position and take supine position.

Benefits:
Practicing of the pose improves balancing capabilities.
It also stretches the hamstrings and calves, improving blood circulation and also cures any muscle pull.