"Having caught the toes of the feet with both hands
and carried them to the ears by drawing the body like
a bow, it becomes Dhanura-asana."
Sit on the floor with the legs together and extended
straight out in front. Keep the back straight, shoulders
level and head straight. Place the hands, palms down,
flat on top of the thighs then inhale deeply.
Exhale and reach down and loop the forefinger of
the right hand around the big toe of the right foot
and grasp the left foot with the left hand.
Inhale and pull the right foot back placing the
big toe next to the right ear. Straighten the back
as much s possible and hold the posture for the duration
of the inhale breath..
Exhale and return to the seated position of step
#1 then repeat the posture on the opposite side.
Reverse the hands and feet so that that the right hand
pulls the left foot to the left ear and vice versa. The
foot gets pulled under the outstretched arm.
While practicing this posture imagine yourself as an archer
with the gaze focused on the target and the arrow firmly
yet gracefully being pulled back in the bow. Hold the
posture steady as an archer would hold the arrow aimed
at its target. Return the foot to the floor gently. This
simple technique will help cultivate a focused and unwavering
attention.
Reverse the hands and feet so that that the right hand
pulls the left foot to the left ear and vice versa. The
foot gets pulled under the outstretched arm. 
