Start in Sphinx Pose, bend your knees, and grab the ankles.
As you inhale, lift your hips and chest off to the floor.
As you exhale, lift your gaze and kick your feet up.
Stay in a bow for 20-30 sec.
Practice:
Bring your heels close to your buttocks, lift the hips, open your chest, and gaze forward. Keep your glutes and back muscles soft, and press your shoulder blades together.
Benefits:
The bow pose is a backend that opens up the chest, shoulders, and hips. This pose strengthens the upper back, massages the internal organs, and relieves stress and tension.
Contraindications:
Neck or Back injury.
Preparatory, Complementary, and Follow-Up Poses:
Start in Sphinx Pose or Cobra Pose and then progress to bow pose. Follow-up with Bridge Pose, Camel Pose, or Upward-Facing Dog Pose.
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