BOW POSE

1. Lie on the stomach, body aligned, arms by the sides, palms down, tops of feet resting on floor.

2. Next, place chin on floor, Bend knees and bring feet up towards the buttocks. Stretch arms and hands back and grasp right ankle with right hand and left ankle with left hand.

3 Inhale, lift chin up off the floor and look straight ahead.

4. Exhale, and push soles of feet towards the ceiling, raise knees and thighs up off the floor evenly.

5. Breathe naturally while holding the position. Abdomen balances on the floor.

6. Exhale out of the pose slowly, lowering the legs onto the floor and bringing the hands on the floor, palms down.

7. Slowly unroll the spine and lower the legs to the floor. Turn the head to the side on the floor while the palms in beginning position.

8. Do not lift the head off the floor until thoroughly relaxed.

COMMENTS: Do not practice if you have abdominal problems or have high blood pressure. Approach with caution if you have knee, hip or back problems.

VARIATION: Draw knees and ankles toward each other as you raise up into the pose.

BENEFITS: This pose expands the chest and brings flexibility to the spine, tones arms and legs. It is a beneficial pose for slipped disk problems. This pose helps in relieving back pain and digestive problems.