Bow

Lie on your stomach with your chin on the mat and arms alongside your body, palms up.

Bend your knees and reach back with your hands to grasp your outer ankles or feet.

Keep your knees hip-width apart or no wider than your hips throughout the pose.

Inhale, and simultaneously lift your head, chest, and thighs off the floor by kicking your legs back and up into your hands. This action will pull your upper body into a backbend.

Gaze forward or slightly upward. Keep your breath steady.

Continue to press your shins and feet away from your torso to deepen the stretch in the shoulders and chest.

Hold the pose for a few breaths. To exit, exhale, gently release your ankles, and slowly lower your chest and legs back to the floor. Rest, perhaps turning your head to one side.

Use a strap around your ankles if your hands cannot reach them comfortably

Practice Half Bow (Ardha Dhanurasana) by lifting only one leg and the opposite arm, or one leg and the same-side arm

Lift only the upper body while keeping thighs on the floor (a variation of Locust)

Place a folded blanket under your hips or pelvis for cushioning