Dhanurasana, or Full Boat Pose, the Bodhi Yoga way provides a beneficial release in the shoulders. It strengthens the back, aids in digestion, improves posture, stimulates the thyroid and improves liver and kidney function.
1. Lie on your belly with your hip bones in the palms of the hands.
2. Bend the feet in towards the behind.
3. Stretch the arms back to grasp the feet, ankles or shins.
4. Use the strength of your core and quads to lift the head off of the ground.
5. As you inhale, raise the trunk and thighs. Stretch the shoulder blades back. The knees should be in line with the hips.
6. To work in the posture, reach the feet upwards. Allow the pull of the feet to lift the torso higher.
7. Release the legs and lower the body to the floor to come out.
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