VIII. Dhanumsana — bow pose. The bow pose is a complete
backward bend, the result of combining the cobra and the locust
poses, performed on the stomach while holding the ankles. It is
excellent for the building and toning of back muscles, abdominal
massage, assimilation, and overweight conditions.
IX. Pascimatanasana — posterior stretching pose: This is a relaxed
forward bend while sitting and holding the legs or feet as far forward
as possible. This forward bend strengthens back muscles and the
lumbar region. It is good for relieving sciatica, stimulating
abdominal organs and removing excess fat from the stomach and
hips.
There may be many other asanas and their variations, but these basic
nine exercises put the spine through its entire range of natural
movement to affect the whole body. For best results this order os
performing the asanas should be followed. Also, all yogic routines
should begin with 1 minute or more of savasana, followed by
another minute of savasana after each and every pose, and ended
with five minutes of savasana.
Thus we have given a brief description and the benefits of a minimal
yogic exercise program to be learned from a good teacher, which
should suffice to assist any serious student towards steadiness,
lightness, and good health.