Bow Pose • Dhanurasana
STEP 1 - Begin lying on your stomach with your arms by your side, palms facing up. Inhale and roll the shoulders onto your back and bend your knees so your feet come towards your buttocks. Reach back with your hands and grab your outer ankles, toes point back, feet flexed. Exhale and soften your back muscles.
STEP 2 - With your next inhale, press your ankles into your hands and lift your torso off the ground. Your heart comes forward as the knees draw back. Keep knees hip-width apart and gaze forward, keeping your neck long. Gaze is soft, forward and not reaching so the neck stays long. Exhale, release the pose, and rest for a few breaths.
Thighs, Groin, Abdomen, Chest, Spine, Shoulders, Neck
Strengthens the front and backside of the body. Opens chest and shoulders.
You can place a blanket underneath the pelvis for support. If you feel discomfort or pinching in the lower spine, back off about 10 to 20 percent and focus on lengthening and elongating the spine.