Hatha Yoga: The Yoga of the Physical Body. Saral Dhanurasana: The EASY Bow Pose. Instructions. Assume the starting position for 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.     Note. This is a good asana for beginners or people with a stiff back who are unable to do dhanurasana. Breath. 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.   Benefits. This asana powerfully massages the abdominal organs and muscles. Removes gastro-intestinal disorders, dyspepsia, chronic constipation, and sluggishness of the liver. Quickly reduces fat in the abdominal area. But not as powerfully as dhanurasana.     Top of This Page. Yoga Asana Directory Om Aham Mani Contents

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