DHANURASANA (bow pose)

DHANURASANA (bow pose) is a prone back bend, awakening the heart chakra.

Starting from all fours, lower all the way down onto the mat.

Lying on your stomach, bend your knees, reach your arms back and grab hold of your feet, ankles or shins.

On an inhale, lift the knees and thighs up and back, and at the same time raise your head, shoulders and chest up off the floor.

Use the strength of your legs to pull the arms back and open the chest. 

Lift the breastbone but keep the back of the neck long.

Stay for five breaths, then release back down, resting your forehead on your hands.

Gently rock your hips from left to right to release any tension you might feel in the lower back.