Easy bow pose

Saral dhanurasana

  • Lie on the stomach with the arms beside the body, legs straight and the feet together.
  • Bend the knees to bring the heels towards the buttocks.
  • Stretch the arms behind the body and take a hold of the ankles.
  • Rest the chin on the floor.
  • Root the knees and thighs into the floor, tense the legs and push the feet backwards.
  • Keeping the arms straight, raise the head and chest from the floor.
  • Allow the lower back muscles to remain passive and use the strength of the legs to lift and open the chest.
  • Hold for as long as comfortable then slowly release the legs and lower the chest and head to the floor.
  • Practice up to 5 rounds.


  • Inhale while taking a hold of the ankles.
  • Retain the breath while raising the head and chest.
  • Breathe deeply while holding the pose.
  • Exhale to release the legs and lower the head and chest.


  • The lower back, abdomen and heart.
  • Synchronizing the movement with the breath.
  • Vishuddhi chakra.


  • Heart conditions.
  • High blood pressure.
  • Back conditions.
  • Hernia.


  • Helps to relieve lower back pain.
  • Tones the heart and lungs.
  • Beneficial for respiratory disorders.
  • Improves posture.

Practice note

  • Place a blanket under the hips for extra padding.
  • Keep the knees and thighs in contact with the floor throughout the practice.