- 1). Lie on your stomach on a mat, legs extended and arms down to sides. Remember to breathe deeply, rhythmically, relaxing your body, as you get ready to execute the posture.
- 2). Reach back with both hands and grab your ankles. You grab the right ankle with your right hand and your left ankle with your left hand.
- 3). Pull up on your legs and at the same time lift your head and upper chest up off of the mat.
- 4). Hold the bow posture for a count of 8 or as long as you can, remembering to breathe. Release and return to the beginning position.
- 5). Grab one ankle at a time and perform a halfway version of the bow if you're unable to grab both ankles simultaneously.
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