Exercise-76: Saral dhanurasana (The easy bow pose)

  • Assume the starting position of dhanurasana, lying flat on the stomach and holding the bent legs at the ankles, with the hands.
  • Relax the whole body.
  • Tense the legs and try to push the feet backward while raising the head and chest.
  • Do not try to raise the thighs off the ground.
  • Maintain the final pose for a comfortable period of time and then slowly return to the floor.
  • Repeat when the respiration rate returns to normal.


  • Inhale while lying on the ground.
  • Raise the body with the breath retained inside.
  • Breathe deeply and slowly in the final pose.
  • Exhale on returning to the floor.
  • This is a good asana for beginners or people with a stiff back who are unable to do dhanurasana.

The same as for dhanurasana but less effective.





Backward Bending Asanas

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