Bow

Lie face-down on your mat with your arms alongside your body and your forehead resting on the floor.

Bend both knees and reach back to take hold of the outer ankles, keeping your knees roughly hip-width apart rather than splaying them.

Press your shins back into your hands and let that action lift your thighs and chest away from the floor at the same time.

Lengthen your tailbone toward your heels and keep your glutes lightly engaged to protect the lower back from compressing.

Draw your shoulder blades down your back to ease shoulder strain, keep the neck long, and breathe steadily into the front of your body.

Hold for 3 to 5 breaths, then exhale, slowly release the ankles, and lower your chest and thighs down with control to rest.