Bow Pose: How-to, Tips, Benefits
How-to: Lie down on your stomach, with arms extended back along your sides. Bend your knees, and reach your hands back to hold the outsides of your ankles. Press your knees and ankles behind you, and reach your chest and head forward, gently lifting your knees and chest evenly off the ground.
Tips: Protect your lower back by opening your middle and upper chest forward with your breath, lifting slightly as you inhale and relaxing as you exhale. For more of an opening in the fronts of your upper thighs, widen your knees apart and gently lift your knees straight up.
Benefits: Opens the chest and spine. Opens fronts of upper thighs.
Michael Taylor is a yoga guide at Strala Yoga in New York City. (Michael prefers "guide" to "instructor"). He's practiced Eastern movement and healing techniques for more than two decades. He holds a degree in mind-body medicine from Harvard, and studied alternative medicine and psychology at Oxford. Mike is also the CEO of social media company Odyl, climbs a few mountains in his spare time, and is the husband of yoga master Tara Stiles.