Saral Dhanurasana

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.

Breathing-

• 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.

Benefits-
The same as for dhanurasana but less effective.

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Backward Bending Asanas