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Dhanurasana should feel like a deep stretch in the front torso, reaching from your pubic bone to your throat. In your
back body, your spine should be in full extension, and your pelvis should tilt forward so that your tailbone is free to lift
as the top of your sacrum moves toward the floor. (This is important to avoid low-back strain.) However, if you feel
any pinching or compression in the low back, lower the pose until you feel comfortable. Don’t forget to always start
slowly and listen to your body as you progress.
4 Repeat steps 1–3, but this time, hold the grip on your ankles.
Increase the energy in your legs by raising them slightly higher,
while simultaneously pulling them toward the wall behind you.
In this pose, you will resemble the dynamics of a bow; for the
arrow to fly, it must create tension with the bow. Your legs are
the strongest part of your body, and when you activate their
strength, you stabilise your pelvis and create a safe environ-
ment for your spine to bend.
If your legs do not pull back, your upper body cannot open.
However, if you do lift your legs higher, you’ll notice the entire
front of your chest and shoulder area opening. Relax your belly
muscles here, letting them stretch. Hold for 5–10 breaths, then
slowly release to the floor. Repeat up to 3 times.
This pose is the expression of sthira and sukha in practice.
Sthira is steadiness and strength, which is necessary to support
sukha, the full expression of happiness, joy, and freedom—
in this case, the opening of the heart center.