"I recall my scattered forces to recharge my
Dha-nur-aa-sa-na Dhanu = bow
Begin in the prone position with your forehead on the
floor. Bend your knees, keeping them hip-width apart, and
grasp the outsides of your ankles. Keep the pubis in contact
with the floor throughout this pose to protect your lower
Inhaling, press the pubis into the floor, lift your legs
off the floor, and begin to move your feet away from your
head, drawing your upper body off the floor. As your body
comes into a bow shape, keep your shoulder blades spread wide,
knees hip-width apart, and pubis on the floor. Actively
lengthen the entire underside of your body, with the tops of
your thighs lengthening toward your knees, and your
stomach/chest area lengthening toward your chin.
Breathe smoothly and naturally as you hold the pose and
affirm mentally, "I recall my scattered forces to recharge my
To exit, inhale and lengthen your spine, then on the
exhalation lower your legs and torso slowly back to the floor.
Let go of your ankles and lie in the prone position.
Pause to integrate the effects of the pose. Or, if your
lower back needs a release, proceed immediately to a
counterpose (e.g., balasana).