Akarshana Dhanurasana
When you remain in Akarshana Dhanurasana, you will have to pull the toes (alternately) up to the ears akin to an archer pulling the string of a bow as he prepares to shoot the arrow. In Sanskrit 'Akarshana' means to pull and 'Dhanus' refersto the bow.
METHODOLOGY
Sit down upright.
Stretch out your legs.
Keep the legs close together.
The palms will have to be placed on the ground on both the sides.
Bend the right knee.
Cross the left leg.
Place the right heel on the floor.
The right heel will have to lie beside the left ankle on the ground.
Grasp your right toe with the left thumb, middle and index fingers.
At the same time, catch hold of the left toe with the right thumb, middle and index fingers.
Slowly inhale deeply.
Keep the head erect.
Pull up the right foot till your right knee is beside the right armpit and even as the right toe touches the left ear.
At this time the right hand should be pulling the left toe.
As you pull the toes concentrate your gaze at the toe of the outstretched leg. (In this case, your eyes must be looking at the left toe).
Gradually exhale.
Even as you exhale return the right foot to the ground on the left side of the outstretched left leg.
Release the hands.
Slowly stretch the legs side by side in front.
This completes the first part of the posture.
Complete the round by repeating the action on the other side.
ADVANTAGES
Within a short time several parts of your body get stretched effectively.
Your calves, thighs, back, waist, chest, shoulders and the arms become well proportioned and developed.