1. Lie down on your stomach with your arms on the side.
2. Bend your knees backwards as far as possible and try to touch the back of your hips.
3. Lift your head and neck upwards and backwards. Slowly move the hands towards the legs. With both hands try to get hold of your legs at the ankles. Hold on to the ankles.
4. Inhale deeply and expand the chest. Simultaneously pull the legs upwards with your hands. Arch the trunk backward and upwards along with the head and neck. When fully stretched, the body shape should be like a bow. Thighs should be raised above the ground and you should be resting on the stomach and the lower part of the chest.
5. Stay in this pose for upto 30 seconds.
6. Release the pose by releasing the legs. trunk and the head to the original position. Exhale while releasing the pose.
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