While On The Stomach Place Your Chin On The Floor. Exhale Raise Your Legs And Bend Your Knees Bringing The Legs Closer To You And Reach Back. Grasp The Right Ankle With The Right Hand And The Left Ankle With The Left Hand. Inhale Slowly Rise Up Pulling Your Ankles Up And Raising The Thighs Off The Floor While Simultaneously Lifting Your Chest Off The Floor. Hold The Breath. The Weight Of Your Body Should Be Resting Solely On Your Abdomen. Tilt Your Head As Far Back As Possible. Hold The Posture As Long As You Can Comfortably Hold Your Breath. Slowly Exhale Bringing The Knees To The Floor Release The Ankles And Slowly Bring Your Legs And Your Arms Back On To The Ground.The Dhanurasana Or The Bow Pose Because That Is What You Resemble In The Final Position Is Considered To Be One Of The Best Postures In All Of Yoga. It Helps Keep An Individual In Great Shape. It Restores Flexibility To The Spine. Regular Practice Will Relieve Lower Back Pain And Release Tension And Strain In The Upper Back And Neck Area. The Alternating Stretching And Releasing Of The Abdominal Muscles Increases Blood Flow To This Area. Its Great For Menstrual Problems. And Its Great For Toning The Thighs And The Buttocks. Extended Practice Will Help Develop Upper-Body Strength.www.shemaroo.com