Dhanurasana is bow s pose.

1.Lie on floor for all size a body on a belly, face down.
2.Breathe out, and bend legs in knees,stretch hands back, and with left hand take for an left ankle, and with right for right ankle,doing two breathes in and out.
3.Breathe out a full, and try to stretch legs up, raising knees and raising from a floor breast, as in such pose hands and wrists effecting,like string, stretching body, like a bow, as here calling asana.
4.Rise head, and move far back, bend in spine till a ribs, bone pelvis are not floor touching, belly carry for body weight.
5.Check for legs, raising and not connecting in knees,so you can theirs stretch higher, when legs are stretching a full for up, connect hips, knees and ankles.
6.Stretched belly is, your breathe is often, leave in such pose from 20 sec till minute.
7.After with breathe out low ankles, legs stretching straight, low head, and legs are on floor, relax.
8.Repeat exercise for 5 times,as it s a first stage.
9.On second stage, keeping a receiving pose number 4, swing to front and back, like chair swinging, breathe out,like you are moving to front, breathe out is initial.
10. Third stage, as in pose number 4, swing from a side to side.
As she returning for spine flexibility, giving relieving for those,who having vertebra's displaced, as feeding for spine brain, tone, and his roots, sun and pelvis nerves, peritoneum, stomach, thin, thick bowel, stimulating endocrine glands, pancreas, adrenals, sex, improving a work for spine brain, and assisting for grow, as in hernia, ulcer stomach, inn pregnancy avoiding doing, as in high inside gland secretions.