An advaced yoga asana for a sexy, toned back

Are you ready to take up this challange?

Written By: Tania Tarafdar | Updated : February 29, 2016 6:49 PM IST

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If you are too comfortable with the basic yoga postures and want to try something new and more challenging, then try this one. Padungushtha dhanurasana or the big toe bow pose is an excellent yoga asana to lose weight off your back, hips and thighs. Also, try urdhva dhanurasana or upward bow pose to lose weight from your back and hips. This asana will detox and rejuvenate you. Here are some of its other benefits.

This asana works on increasing the flexibility of your spine.
This asana aids digestion, eliminates gastric problems and other digestive disorders.
It is therapeutic for rheumatic and arthritic pain.
It helps reduce stress and relieves mild anxiety and depression.

This asana is best done on an empty stomach. Here s how to do it.

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Lie down on your belly on your yoga mat. Place your hands by the sides of your body.
Bend both your knees and as you take a deep breath in, reach back one arm at a time to hold your toe.
Breathe out and as you breathe in again lift your chest up. Press your abs down into the mat to give additional lift to your chest. Lift your feet up.
Then arch your head back and try to touch your head to your feet. You need to bend your back in this advanced variation of bow pose.
Hold this position for five deep breaths and slowly lower your body down.

Tip:

If you can t reach your feet, you can use a yoga strap, a belt or a tie to loop around the back of your foot.

Contraindication:

Avoid getting into this pose if you have neck, knee or back injury.
Also, do not perform the pose if you are pregnant. You can instead try these 7 prenatal yoga asanas to ease your pregnancy.

Image source: Getty Images

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