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.

Breathing

• 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.

Awareness

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

Contraindications

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

Benefits

• 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.