The bow works all parts of the back simultaneously, increasing strength and suppleness in the spine and the hips. While holding the pose, the arms are held taut, and this helps to stretch the beck, leg, arm, and shoulder muscles.
1. Lie on your front with your forehead on the floor. Bend your knees and reach your arms back until your hands can grip your ankles.
2. Inhale. Raise your head, chest, and legs and attempt to straighten your legs. Hold the pose for 10-30 seconds while breathing normally. Exhale as you release the pose. Repeat three times.