Bow Pose

Lie on your belly with your forehead on the floor. Bend your knees and reach back to hold your ankles. From here, you press your feet back into your hands, and that pressure lifts your chest and thighs off the floor. This is the bow: your body curves like an archer's bow, open and extended. Breathe deeply and hold. You should feel a stretch along your entire front side — your chest, shoulders, and hip flexors. Keep the position sustainable; don't force yourself into a painful arch. It's about mobility, not intensity. Hold and breathe.