Standing Bow

Stand tall and shift your weight onto your left foot, then bend your right knee and catch the inside of your right ankle with your right hand, looping a strap around the foot if it is hard to reach.

Reach your left arm straight up toward the ceiling and fix your gaze on a steady point ahead for balance, practicing near a wall if you wish.

Begin to kick your right foot back and up into your hand while leaning your chest forward, so your body tips like a slowly drawing bow.

Keep your low belly engaged and your tailbone lengthening to spread the backbend evenly and protect your lower back, and draw your lifting shoulder down away from your ear.

Breathe smoothly and hold for a few breaths, then slowly come up, release the foot, and repeat on the other side.