Technique
- Lying on your belly (prone position), bend your knees and reach back to take the feet with the hands, palms facing inward.
- Push the legs up and back to lift into Bow Pose, then rock to the right side and continue pushing the legs away.
- Gaze toward the third eye (center of forehead), keeping the head in line with the spine.
- Take 5 breaths
- Rock back to the center and repeat on the other side.
Form tips
- As you roll to the side, try to keep the side body and ribcage grounded.
- Most of the effort here comes from the legs pushing back and the hips pushing forward.
- Externally rotate the upper arms and grasp the feet and ankles firmly.
- Gaze toward the tip of the nose if you feel pinching or hinging in the neck.
Logging: Work each side for the time indicated.
Muscles
Flexibility
Primary
- Abs
- Obliques
Secondary
- Pelvis
- Quadriceps
- Chest
- Shoulders
- Hip adductors
- Biceps
Equipment
Appears in
Other disciplines
Joint movements
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