Bow Pose: Dhanurasana

This pose looks like an archer’s bow. You can do it straight on the floor too. Lie on the floor on your front.

Breathe in to prepare and as you breathe out, lift both arms and legs off the floor. Bend your knees and reach back with your hands trying to grab your ankles. Use your legs to pull your chest more open and arms back more. The thighs lift away from the floor and open the backs of the knees more. Keep the back muscles soft so the spine gets a gentle backward bend. Try to curve evenly and not just in the lower back. Lift the chest up high balancing on the belly. Stay in this pose for 30 to 40 seconds breathing, even though it will be challenging with the belly on the floor (or a chair as shown). Try to keep your knees in line with your hips as they will most likely splay out to the sides.

This pose is very stimulating for the adrenals and gives you a boost of energy usually. Be sure your are warm before attempting this and afterwards to do a relaxing pose like Childs pose to release the back muscles.