middle level

• Push the shoulder blades to lift the chest up
• Lengthen the spine
• Do not compress the lower back
• Direct the tailbone backward
• Rotate the thighs inward
• Lift the knees
• Attempt to join the legs
• Move the heels away from the buttocks

Dhanurasana is a backbend that enhances spinal flexibility and opens up the chest. It has variations in leg grip and arm position, which allow for the pose to be modified or intensified. Proper alignment is crucial in any variation.