How to do Bow Pose

Bow Pose

How to do Bow Pose

The below cues and yoga sequences added by yoga teachers show multiple ways to do Bow Pose depending on the focus of your yoga sequence and the ability of your students.

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  1. 1. From the resting position after Locust, bring your chin back to the floor.
    2. Bend your knees and bring them to hip width.
    3. Reach back with both arms and grab the tops of your feet, with your thumbs pointing toward the floor (or, to deepen the pose, hold the outsides of your ankles and flex y...
  2. INHALE - Bow Pose - shoulders away from the ears.
    Feel the pelvic bones digging into the floor.
    With each inhale extend further upward, curve the spine...

    EXHALE - Rest on the mat, on your belly...
  3. Relax your body on the floor ... rest your head on your hands or the mat ... take breaths

    Bend both the legs at the knee .... Inhale and reach your arms back to hold the tops of your feet or ankle

    As you inhale again raise your legs and your chest off the floor ... feel your heart open and you...
  4. Take Bond Pose two times. End with your cheek to one side on your mat.
  5. Take Bow Pose two times. End with your cheek to one side on your mat.
  6. 1- bringing the torso flat to the floor
    2- bend the knees and grab the foot with your hands
    3- inhales peel upper body away from the floor making sure the shoulders a pressed together and away from the ears
    4- Exhale come back down to the floor
    5- Inhale play around with lifting just the legs ...
  7. 1. From the resting position after Locust, bring your chin back to the floor.
    2. Bend your knees and bring them to hip width.
    3. Reach back with both arms and grab the tops of your feet, with your thumbs pointing toward the floor (or, to deepen the pose, hold the outsides of your ankles and flex y...
  8. 1- bringing the torso flat to the floor
    2- bend the knees and grab the foot with your hands
    3- inhales peel upper body away from the floor making sure the shoulders a pressed together and away from the ears
    4- Exhale come back down to the floor
    5- Inhale play around with lifting just the legs ...
  9. Just like in dancers pose but you are doing a double foot or ankle grab
    Establish your grip with either pointed toes or flexed ankles, reach out through your knees (and hug them in, no splaying) and kick your feet into your hands
    To create more lift it is about the kick or reach back behind you th...
  10. A. Release from Full Locust pose, relax and stretch the entire body on the floor in simple Makarasana and take a few breaths.

    B. Inhale and bend both the legs at the knee. Inhale and hold the feet with your hands from behind and as you inhale again raise your legs from the thighs while simultaneo...
  11. Slide inner shoulder blades toward hips. Widen collarbones..Reach back through shins.
  12. Separate your legs hip-width apart. Bend your knees, bringing the heels towards the buttocks
    Reach back with the hands, take hold of the outer ankles
    Inhale - raise the legs up taking them off the floor at the thighs.
    Exhale - stretch the shoulders and the arms and look straight.
    Inhale/Exhale -...
  13. If you want an awesome adjustment, grab your ankles and flex your feet and I will come around and assist you.
  14. A. From Sphinx pose, release to come back to Makarasana. From Makarasana, inhale and bring the legs bending at the knees with the feet close to each other.

    B. Inhale and hold the ankles of the feet with your hands from behind, while resting the face on the floor. Inhale and raise the chest and th...
  15. lift chest
    kicking feet into hands

    Form:
    Separate your legs hip-width apart. Bend your knees, bringing the heels towards the buttocks
    Reach back with the hands, take hold of the outer ankles
    Inhale - Lift the belly and chest up and off mat, Inhale, (Dhanurasana Bow Pose)
    Push into the pubic ...
  16. As you bend your knees, reach back with your hands and take hold of your outer ankles try to reach back for both ankles at once.
    On the inhale the feet push back and up to lift up the chest off the mat
    If comfortable ankles together
    Exhale release
    Resting or updog down dog
    come back onto t...
  17. palms up. (You can lie on a folded blanket to pad the front of your torso and legs.) Exhale and bend your knees, bringing your heels as close as you can to your buttocks. Reach back with your hands and take hold of your ankles (but not the tops of the feet). Make sure your knees aren't wider than th...
  18. Lie facing down with feet hip-width apart, arms alongside torso, forehead on the mat.
    Bend knees, reach for the outside of ankles.
    If you've done this before you can reach for the inside of ankles for a deeper opening across chest and shoulders.
    Inhale, press feet into the hands until the chest d...
  19. Opt hands clasped behind the back.
  20. One leg at a time until both become more comfortable.
  21. with distance between the knees, bend them and point the toes up and toward your bottom
    bind just under ankles, hands outside and behind
    stay here for a few breaths
    IH: lift head and chest, balance on the lower abdomen
    EH: press feet into hands / thighs off floor
    IH/EH/IH: rock on your bre...
  22. Bring the legs up bending them at the knees.
    INHALE, hold the feet with the hands and raise the legs up and the upper body upwards taking the body in the shape of a bow (arrow).

    This asana helps to activate the heart chakra, allowing us to be open to and connect with others in harmony and peace.
  23. Lie facing down with feet hip-width apart, arms alongside torso, forehead on the mat.
    Bend knees, reach for the outside of ankles.
    If you've done this before you can reach for the inside of ankles for a deeper opening across chest and shoulders.
    Inhale, press feet into the hands until the chest d...
  24. Take hold of ankles, lift chest off mat, kick into hands, narrow knees. 3B.
  25. with distance between the knees, bend them and point the toes up and toward your bottom
    bind just under ankles, hands outside and behind
    stay here for a few breaths
    IH: lift head and chest, balance on the lower abdomen
    EX: press feet into hands / thighs off floor
    IH/EX/IH: rock on your breath
    ...
  26. indices suppleness and blood circulation of spine and spinal nerves, alleviates sciatic pain
    stimulates thyroid
    stretch the sternocleidomastoid muscle and throat, benefits respiratory system and alleviates respiratory ailments
    massage abdominal muscle and inner organs, improves digestion, constip...
  27. 1- bringing the torso flat to the floor
    2- bend the knees and grab the foot with your hands
    3- inhales peel upper body away from the floor making sure the shoulders a pressed together and away from the ears
    4- Exhale come back down to the floor
    5- Inhale play around with lifting just the legs ...
  28. Straighten the legs and bring the feet outer hip-width apart.
    Bend the knees and clasp the outsides of the ankles or shins with the hands.
    Look straight ahead and squeeze the shoulders toward the spine.
    Bring the feet halfway between a flexed and pointed position and spread the toes.
    Inhale, k...
  29. 1. Bring the feet outer hip-width apart.
    2. Bend the knees and clasp the outsides of the ankles or shins with the hands.
    3. Inhale, kick the legs into the hands, and lift the knees up and back to capacity.
    4. Lift the chin slightly and look up. Bow pose - dhanurasana
    5. Roll your inner thighs u...
  30. Separate your legs hip-width apart. Bend your knees, bringing the heels towards the buttocks
    Reach back with the hands, take hold of the outer ankles
    Inhale - raise the legs up taking them off the floor at the thighs.
    Exhale - stretch the shoulders and the arms and look straight.
    Inhale/Exhale -...
  31. WHALE

    Bend the legs and capture the feet/ankles with the hands.
    On the out breath lift the body up.
    Encourage the children to make the noise a whale makes when blowing out through their blow hole.

  32. Here as you are face down bring your arms close to sides of the body and with forehead down, stretch your legs and take few deep breaths to relax the spine.
    With distance between the knees bend them and point the toes close to you by bringing the legs and feet close to your lower back.
    Placing the...
  33. lift chest
    kicking feet into hands
  34. Option to stay with half versions if your lower back may not be up for it, or two full bows

    Form:
    Separate your legs hip-width apart. Bend your knees, bringing the heels towards the buttocks
    Reach back with the hands, take hold of the outer ankles
    Inhale - Lift the belly and chest up and off ...
  35. I can carry beauty with me.
    I am full.
  36. I can carry beauty with me.
    I am full.
    What's in your basket?
  37. A. From Bow Pose Variation 2:

    Inhale - raise the legs up taking them off the floor at the thighs.
    Exhale - stretch the shoulders and the arms and look straight.
    Inhale/Exhale - to stay in Bow Pose in a deeper backbend for about 5 breaths.

    B. Use the core and the ab strength to maintain balan...
  38. From
    Makarasana, inhale and bring the legs bending at the knees with the
    feet close to each other.

    B. Inhale and hold the ankles of the feet with your hands from behind,
    while resting the face on the floor. Inhale and raise the chest and
    the face off the floor while holding the ankles or the...
  39. one leg at a time and then both together
  40. Exhale lower to the mat.
    Bend your knees, bringing your heels to your gluten and reach back to grasp the inside or outside of your ankles.
    On an inhale, press your feet into your hands and bend into bow pose.
    Press your chest forward and open through the front of your body with core engagement...
  41. Our next pose is Dhanurasana or Bow Pose where we take our hands to your feet
    If this is too much for you, then you can repeat Salabhasana
    If you want to take this pose, bend your knees and bring your feet to your bottom
    Reach your arms back and hold the outside of each foot
    As you inhale, kick ...
  42. both legs. Aim for knees close together.
  43. 1 -->
    2 -->
    3 -->
    4 -->
    5 -->
    6 -->
    7 -->
    8 -->
    9 -->
    10 -->
  44. Separate your legs hip-width apart. Bend your knees, bringing the heels towards the hips
    Reach back with the hands, take hold of the outer ankles
    Inhale - Lift the belly and chest up and off the mat, Inhale, (Dhanurasana Bow Pose)
    Push into the pubic bone - lengthen through the front of the body ...
  45. Separate your legs hip-width apart. Bend your knees, bringing the heels towards the buttocks
    Reach back with the hands, take hold of the outer ankles
    Inhale - Lift the belly and chest up and off mat, Inhale, (Dhanurasana Bow Pose)

    Push into the pubic bone - lengthen through the front of the bod...
  46. - Bend from your left knee
    - Swing your left arm back and catch your left toes or foot
    - Kick out with your foot and pull back from your hand
    - Bend from your right knee
    - Swing your right arm back and catch your right toes or foot
    - Kick out with your foot and pull back from your hand
  47. Separate your legs hip-width apart. Bend your knees, bringing the heels towards the buttocks
    Reach back with the hands, take hold of the outer ankles
    Inhale - Lift the belly and chest up and off the mat, Inhale, (Dhanurasana Bow Pose)
    Push into the pubic bone - lengthen through the front of the b...
  48. Separate your legs hip-width apart. Bend your knees, bringing the heels towards the buttocks
    Reach back with the hands, take hold of the outer ankles
    Inhale - Lift the belly and chest up and off mat
    Lengthen through the front of the body -push your ankles into your hands while keeping your lift,...
  49. hold ankles
    knees wider than hips
    lift heels away from bum
    lift thigh away from mat
  50. Separate your legs hip-width apart. Bend your knees, bringing the heels towards the buttocks
    Reach back with the hands, take hold of the outer ankles
    Inhale - Lift the belly and chest up and off mat, Inhale, (Dhanurasana Bow Pose)

    Push into the pubic bone - lengthen through the front of the bod...
  51. Opening your chest energetically relates to unblocking your heart charkra—a bridge that connects matter and spirit. When we balance the heart chakra, we understand the inherent connection between people and all things. We can see ourselves in others.
  52. I - Arms to side
    E - reach back and grab your ankles/feet
    I - lift up to Bow
    ** 5 BREATHS **
    E - come down

  53. Agarrando pies por fuera. Subir y bajar varias veces
  54. 5. Separate your legs hip-width apart. Bend your knees, bringing the heels towards the glutes
    Reach back with the hands, take hold of the outer ankles
    Loft the belly and chest up and off mat, Inhale, (Dhanurasana Bow Pose)
    Exhale, lower.
    Inhale, lift, exhale hold, breathe
    Envisioning a war...
  55. take time getting settled into grabbing ankles, make sure abs are really tight
  56. Final pose.
    Bend both knees grab the feet and take a big breath and lift for 3 breaths.
  57. "I recall my scattered forces to recharge my spine!"

    *DISCLAIMER: knee safety / shoulder safety: repeat locust pose

    -exhale to press the pubis bone into the mat, and then
    -inhale to lift the feet up and backwards, pulling the chest and spine into a large backbend
    -Continue inhaling to lif...
  58. 1. Bend heels towards buttocks, keeping knees hip width apart.
    2. Reach back with each hand to grab your feet on the outsides of each ankle.
    3. Push your feet into your hands to raise your upper body and thighs from the floor.
    Use breath to accentuate the pose.
  59. Separate your legs hip-width apart. Bend your knees, bringing the heels towards the glutes
    Reach back with the hands, take hold of the outer ankles
    Lift the belly and chest up and off mat, Inhale, (Dhanurasana Bow Pose)
    Exhale, lower. Feel free to stay here, breathing, as we move into our next af...
  60. Bend your knees and hold on to the outsides of your ankles
    inhale and lift your head and chest from the floor. Balance on your low belly.
    Lower with an exhale.
    Repeat 3 times. Hold the pose for 3sec.
  61. Bend knees, bringing heels as close to buttocks. Reach back with hands and take hold of outer ankles. Keep knees hip width apart. Inhale, lift heels away from buttocks, peel thighs away from mat and pull belly and chest up and off mat. Keep pelvis rooted. Press shoulder blades firmly against back. G...
  62. Area addominale, dorso
    Espansione ritmica dell'addome con il respiro
    Manipura e Agya Chackra
  63. Draw energy into spine, aid digestion via navel stimulation
  64. Lie on your stomach and separate your legs hip-width apart. Bend your knees and hold on to the outsides of your ankles. Rest your forehead on the floor.

    Kick your legs away from you with an inhale and lift your head and chest from the floor. Balance on your low belly.

    Lower with an exhale.
  65. We tried half bow on both sides. We will try the full bow together

    1. Bend both of your knees, bring your heels as close as you can to your buttocks
    2. Keep your knees hip distance apart
    3. Reach back with both hands and hold onto your outer ankles
    4. Inhale, lift your heels up toward the ...
  66. Slapp av på magen i noen pust, rist hoftene fram og tilbake hvis det trengs. Bøy begge knærne og strekk armene bakover. Ta tak i føttene, eller anklene. Hold armene rette, føttene avslappet og hvil pannen mot gulvet. Pust inn og løft being og brystet. Prøv å løfte lårene fra gulvet. Hold i 5-6...
  67. insteps pushing to the back
    shoulderblades pressing toward each other
  68. Selbstvertrauen

    Massage der inneren Organe
  69. reach for one ankle at a time and hold for 5 each, or hold both.
  70. Our next position is Bow pose, which is fantastic for menstrual irregularities. It also massages the abdominal organs, strengthens and tonifies. It works the core and back very strongly, so a folded blanket under your pelvis and upper thighs may make this more comfortable for you. You can get one no...
  71. 1 o más veces, con variantes (sin agarrar pies, agarrando un solo pie, agarrando tobillos por dentro, agarrando tobillos por fuera) 5 resp. cada vez
  72. You can stick with any of the previous versions that we did.

    Or come with me for Bow Pose

    1. Bend your knees, bring your heels as close as you can to your buttocks
    2. Keep your knees hip distance apart
    3. Reach back with both hands and hold onto your outer ankles
    4. Inhale, lift your heel...
  73. You can stick with any of the three versions that we did.

    Or come with me for Bow Pose

    1. Bend your knees, bring your heels as close as you can to your buttocks
    2. Keep your knees hip distance apart
    3. Reach back with both hands and hold onto your outer ankles
    4. Inhale, lift your heels u...
  74. Cues/Notes:

    _________________________

    _________________________
  75. Cues/Notes:

    _______________________________

    _______________________________
  76. Bring your head to center
    Kick your legs up behind you
    And grab the outside of your ankles with your wrists
    Inhale floor bow
    Kick your heels up in to your palms creating a bow shape with your body
    Kick kick kick
    Exhale lower your left ear onto the mat
  77. Our next position is Bow pose, which is fantastic for menstrual irregularities. It also massages the abdominal organs, strengthens and tonifies. It works the core and back very strongly, so a folded blanket under your pelvis and upper thighs may make this more comfortable for you. You can get one no...
  78. I AM flexible with myself and others.
    Lie on your tummy bend your knees, and lift your chest. Reach your arms back toward your toes and hold on to your feet. Let your heart shine!
  79. (Asana)

    Abrir pecho, no tensar hombros
  80. Bring your hands back by your hips. You have 2-options: (1) Locust (2) follow me to bow. Reaching back grabbing one foot in each hand. Inhale lift your chest and knees up off the floor.
  81. Inhale - Bow Pose

    Reach back and grab the outside of your legs, or feet
    Lift your chest and thighs off the mat while you push your feet away from your body and into your hands
    Roll onto the soft part of your belly
    Inhale - Lift your chest high
    Exhale - Press your feet away and into your hands
  82. Our next position is Bow pose, which is fantastic for menstrual irregularities. It also massages the abdominal organs, strengthens and tonifies. It works the core and back very strongly, so a folded blanket under your pelvis an upper thighs may make this more comfortable for you. You can get one no...
  83. INHALE - Bow Pose - shoulders away from the ears.
    Feel the pelvic bones digging into the floor.
    With each inhale extend further upward, curve the spine...
  84. Rock to Parsva Dhanurasana twice on each side, return to centre and lower down to the belly.
  85. Bending the knees, reach around and hold on to the ankles.
    On the inhale, engaging the muscles in the back, lift the chest up and forwards and kick the feet back into the hands, lifting the knees off the floor.
    Pad underneath your pelvic bone if you feel pain here. Keep breathing!
  86. Extensión completa para compensar la flexión de columna
  87. 7:35
    Daru asana
    Crocodile pose. Arms close to sides of body. Stretch legs - deep breaths.
    Distance between knees, bend them, point toes close to you by bringing legs and feet close to lower back.
    Try to hold ankles with hands - hold from the outside.
    Raise upper body. Balance entire body on low...
  88. - grap hold of your feet from the inside ( the arch of the foot)

    - push the feet firmly into your hands
  89. SENSE THE BALANCE OF STRENGTH & FLEXIBILITY THAT ALLOWS YOU TO HOLD YOUR BOW COMFORTABLY.
    MAYBE A SENSE OF FREEDOM | OF CHOICE!
  90. When you're ready come forward onto your belly again. Bending the knees, reach around and hold on to the ankles. On the inhale, engaging the muscles in the back, lift the chest up and forwards and kick the feet back into the hands, lifting the knees off the floor. Pad underneath your pelvic bone if ...
  91. Lie face down, arms close to sides of the body, forehead down, stretch legs. With distance between the knees bend them and point the toes close to you by bringing the legs and feet close to your lower back. Grasp ankles with your hands raising thighs away from the floor. Raise the entire upper bo...
  92. -Take one leg at a time
    -Raise chest first, then legs
    -Improves posture
    -Massages organs
  93. Advanced moms can now grab your feet or ankles and go into bow pose.
  94. If your able to grab your feet come into bow pose
  95. massage voor je organen, goed voor de spijsvertering.
  96. Tiefe Rückwärtsbeuge zum kräftigen und dehnen.
  97. INHALE, lie prone for Bow Pose.

    Bend knees and reach back to clasp ankles. Root down through hips, pull on ankles to leverage chest and legs up off floor. You should only be touching the floor with your pelvis and upper thighs.

    [Strap feet for support]
  98. Grab one foot and down, & then the other and down, both then down. 2X
  99. Lying on front, take hold of the ankles.

    INHALE and raise the upper body and the thighs away from the floor so you are resting on your tummy. Try to keep the knees at hips width.
    Take 2 yogic breaths and then lower to the floor on an exhale resting your head onto one side as you take a pause.

    ...
  100. Pernas à largura das ancas
    seguro o peito dos pés
    Inspiro: puxo pés e subo ombros

    respiro na postura
  101. Again, move the knees about hip-width apart, and the bottoms of the feet come up to face the ceiling to prepare for a second full Bow Pose, or Half Bow Pose on the other side. This time the right elbow may stay under the shoulder and the left arm reaches back to the left ankle, or reach both hands b...
  102. With the knees about hip-width apart, bend them so the bottoms of the feet come up to face the ceiling. Either keep the left elbow under the shoulder and reach the right arm back to the right ankle, or reach both hands back and grasp both ankles. Press the ankles firmly into the hands to bring the k...
  103. 5 Deep Breaths, then rest completely for a few breaths, shake the hips to release
  104. From Locust keep chest up and grab ankles. Lift legs and gaze up.
  105. bring arm slightly in, arm remains bent, forearm stays on mat.

    extend arm sweep arm back and reach in that direction or reach ankle or shin

    pressing into that front arm lifting yourself slightly off the mat.

    core butt thighs engaged

    maybe thigh comes off mat

  106. ARMS STAYS BENT, SLIGHTLY BRINGING IT CLOSER TO BODY.

    OTHER ARMS STRAIGHT

    LIFTING THE CHEST, BEND OPPOSITE KNEE TOES POINTED

    PRESSING/ENGAGING

    SLOWLY IF ABLE SWEEP ARM BACK REACHING HOLD OF ANKLE/SHIN

    PRESS THUR FRONT FOREARM, LIFTS CHEST

    PRESS SHIN INTO HAND SEEING IF YOU...
  107. Watch for signs of struggle, create tension without stress. Hold for 5-10 breaths.
  108. Watch for signs of struggle, create tension without stress.
  109. Dhanurasana is yet other pose that improves the flow of white cells by putting pressure on the digestive system.
  110. Downward dog - rock forward to plank - lower down to belly
    Move into bow
  111. Grab the ankles, pressing the public bone into the floor and come into dhanurasana.
  112. Lying on your stomach, palms by the hips, forehead resting on the mat, relax the entire body on the ground.

    When you are ready, keeping the knees about hip-width apart, bend the knees and reach behind you to grab hold of your ankles. (Feet move to the centre line, knees apart.) Make sure the hol...
  113. Rückenmuskeln werden gestärkt.
    Massage der Bauchorgane.
    Hilft Verstopfungen zu beseitigen, und Magen-Darm-Krankheiten zu heilen.
    Regt die Verdauung an.
  114. Begin lying prone with the arms extended to the sides of the body, the legs hip distance apart, and the forehead on the ground. Bend the knees towards the buttocks and place the hands around the outside of the ankles. Inhale to begin pressing the feet into the palms until both sides of the chest dra...
  115. Hann (Hen-nen) | To be bowed. Tied into uha - to release.
  116. Inhale- Bend your legs and take your ankles from the outside
    Exhale - Kick back into your hands lifting your legs off the mat and in turn lifting your chest to about 50% of your maximum. Keep your shoulders away from your ears, look forward
    Inhale hold 10 seconds
    exhale try lift to your maximum ...
  117. -on your inhale lift your heels away from your buttocks and at the same time lift your thighs away from the floor
    -your back muscles are soft
    -your shoulder blades are moving towards one another
    -shoulders are down
    -chest is open
    .
  118. From Crocodile, bend your knees and reach back for the ankles.

    When you have the ankles in hand, make sure your knees did not move out to the side.

    Kick the feet back to lift your chest up. Remain here if this is enough of a back bend stretch. If you want to move deeper, press the feet up to...
  119. push to down dog, complete sun salutation
  120. Begin by lying flat on your stomach with your chin on the mat and your hands resting at your sides.
    On an exhalation, bend your knees. Bring your heels as close as you can to your buttocks, keeping your knees hip-distance apart.
    Reach back with both hands and hold onto your outer ankles.
    On an in...
  121. x3 CYCLES
    - Catch feet and point toes OR Catch ankles and flex feet
    - Press legs and feet back and up / Press shins back / It's all legs work, not pulling with arms
    - Knees pointing straight back (not to sides)
    - Lengthen away from belly / Chest up / Back lengthens
    - Neck lengthens
    - Gaze at n...
  122. - reach arms back to grab outer ankles
    - knees inner hip width distance apart
    - draw navel in
    - neck remains long
  123. LAST TIME. repeat any of the previous asana or bring your feet up, reach back and clasp your ankles or feet and open your heart to bow pose. make sure shoulder heads are down and gaze is to the front.
    relax on to childs pose
  124. Use a strap
    Bow with strap to help lessen pressure on vulnerable areas.
  125. A. The direct impact in this pose are on the core or the abs. The entire body is balancing on the lower belly and thus giving room for greater power and strength to the core.

    B. Inhale and raise the legs behind you lifting from the thighs and tighten the buttocks and raise the chest and shoulders...
  126. With both hands at the same time, reach back to both feet at the same time.
  127. inhale längen, exhale mehr strecken; Füsse wegdrücken
  128. inhale längen, exhale strecken
  129. Dobla las rodillas y agarra los pies o los tobillos con las manos.
    Inhala: Mueve los pies hacia atrás para levantar el pecho del tapete. Levanta los muslos y continúa llevando los pies hacia arriba y hacia atrás, relajando los hombros y mirando hacia el frente.
    Mantente aquí de 3 a 4 respiraciones...
  130. Bend your knees, grab your feet or ankles and as you inhale kick your feet back to help you lift you chest off the mat. Lift your thighs and keep reaching your feet back and up, relaxing your shoulders and gazing forward.
    Stay here for 3-4 breaths and as you exhale release the pose.
  131. antitdoto perfecto de nuestras posturas diarias colapsadas
    estira serratus anterior : retracion de escapulas

    importante tener bien hecha la cobra antes de subir a esa variante
    mantener espacio en la columna y mantenerte relajado : STHIRA SUKHA sino no...

    pies sep. ancho de las caderas
    tir...
  132. A. From Makarasana, a relaxing pose after the practice of Cobra Pose Variation, inhale and bend the legs behind you at the knees.

    B. Hold the ankles from behind with your hands and as you inhale raise the chest, shoulders and the thighs off the floor to go into Dhanurasana or Bow Pose.

    C. Inh...
  133. A. Release from Full Locust pose, relax and stretch the entire body on the floor in simple Makarasana and take a few breaths.

    B. Inhale and bend both the legs at the knee. Inhale and hold the feet with your hands from behind and as you inhale again raise your legs from the thighs while simultaneo...
  134. Segunda vez manos por fuera de los tobillos.
  135. Great for liver Spleen and Abdominal Lymph
  136. A. Exhale and release from Sarpasana and go back to Advasana a take a few breaths here to relax.

    B. Inhale and bend the legs at the knees and hold on to the feet from behind with the arms stretched out.

    C. Inhale again and raise you upper abdomen, chest, face and the thighs and as you exhale t...
  137. Gaze down at the mat,
    Bend your knees and keep them hip width distance apart,
    Reach back and capture the outsides of your feet,
    Lift your chest forward then up,
    Roll onto the sort partof yor belly
  138. Build up to this pose. To be included in your practice if you feel ready, by week 3 &/or 4.
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