Utthita Dhanurasana - The Bow Draw
Ethymology and Synonyms
Uthita (उत्थित): advancing, high, active, extended, risen or rising, elevated. Dhanu (धनु): bow
In the beginning, stand on your knees and hands. The hands are in line with the shoulders and are parallel to the knees. The toes are extended. Then, put the weight of the body on one arm, with the elbow and forearm resting on the ground and still parallel to the knee. The elbow must be parallel. The eyelids are open and the eyes fix a point slightly above the horizontal line. The tongue goes into Jiva Bandha.
During an exhalation, raise the non-resting arm backward and grab the heel of the opposite leg. For example, the left hand grab the right heel. Then, extend the leg upward to the maximum, far above the line passing through the head and buttocks. In that position, enter Visamavritti, while maintaining a constant Mula Bandha. During the full retention increase the intensity of the lock.
The eyelids must be wide open and the eyes must fix the point with intensity. The sensation of vision itself must be perceived, as if being spectator of the functioning of the ocular apparatus. Watch for the effects of light. Remain in the position for about 2 minutes.
Finally, during an exhalation, leave the position, come back to the initial and then assume the embryo posture until stability has returned.
Then, inverse the position and finish again in the embryo. At the end, assume the integrating posture and focus on the effects.