Dhanurasana yoga

 Dhanurasana, one of the three back stretching exercises that impart strength to the entire spinal column, is definitely the pose to look out for if you are suffering from inherent back issues. The bow pose was invented to cater to such instances, making the back and consequently, the entire body, stronger. Benifits: Stretches the entire front of the body, ankles, thighs and groins, abdomen and chest, and throat, and deep hip flexors (psoas) Strengthens the back muscles. Improves posture. Stimulates the organs of the abdomen and neck. How to do: Lie on your stomach with your feet apart, in line with your hips, and your arms by the side of your body. Fold your knees, take your hands backward, and hold your ankles. Breathe in, and lift your chest off the ground and pull your legs up and towards the back. Look straight ahead with a smile on your face. Keep the pose stable while paying attention to your breath. Your body is now curved and as taut as a bow. Continue to take long, deep breaths as you relax in this pose. But, bend only as far as your body permits you to. Do not overdo the stretch. After 15 -20 seconds, as you exhale, gently bring your legs and chest to the ground. Release the ankles and relax.