Asana Dhanurasana entry:
Place two yoga chairs one behind the other. Fold two mats into 4 and place them on the chairs. Stand on the chairs with your legs straight and together. Place shoulder blades out of the first chair. Stretch arms forward and toward the floor. Bend your elbows and grasp the chair posts.
Feet and legs: Hold the legs together and push the thighs and calves into the chairs.
Pelvis: Press your buttocks into the chairs.
Back & Torso: Extend the sides from the tailbone. Absorb the shoulder blades hard to open the sternum and increase the arc.
Arms & Shoulders: Pull the chair upright very hard with your hands. Align the elbows with the shoulders and push them towards the floor.
Neck & head: Look down at the floor while stretching the neck from its base.
Exit Asana: Remove your arms from the chair legs and use them to slowly move upwards with your head last and vertebra after vertebra.
Possible corrections: Put a strap on the legs of the chair and pull on it with your hands.
