Jeevan Vigyan - A Guide Of Teachers Training: 09.4 ►Makarasana, Dhanurasana

Lie flat on stomach on the carpet. Raise both the elbows

Raise the head and shoulders and rest the head in the

Raise the head and shoulders and rest the head in the palms with the elbows on the ground. Allow the toes of the leg to touch each other, and the heels facing up

Place both the hands in front of the head

Relax.

Lie down flat on your stomach. Breathing out and bend both the knees and hold the feet with hands

While inhaling lift the neck and knees so that the body position matches with the shape of a drawn bow

While exhaling come back in the original position.

While inhaling straighten the legs. Breathing out relax.