Dhanur Aashan (Bow asan) : Spread a woolen blanket on the floor or hard bed and lie down on your stomach like bow shape . Keep the legs straight and joined together and bend your feet upward then catch both the feet firmly with your both hands. Apply the force of stretching the arms and feet then lift up your upper torso and the feet as much as you can in the arc shape along with a inhale breath. Hold the breath and retain the posture as much as you can comfortably. Then slowly lower the chest, neck, head and your feet on the ground along with exhale breath. Relax the whole body with deep breathing.
Benefits : It reduces obecity and the enlarged spleen and liver. It activates the flow of Prana in the Brahma Nadi , Sushumana and stimulate in awakening the Kundalini. It increases the gastric fire. It stimulates the functioning of abdominal viscera, kidney, liver, dyspepsia and gastritis. It cures piles, prostate, nerves bladder and diabetes etc.