Christian Yoga for the New Year: Try the Bow Pose

The Bow Pose stretches the entire front of the body

The benefits of the Bow Pose are:

• Stretches the ankles, things, groin, abdomen, chest, throat and deep hip flexors.
• Strengthens the back muscles.
• Improves posture.
• Stimulates the organs, abdomen and neck.

Step one: Lie on belly, chin to mat and arms down by the side with palms facing up.

Step two: Bend at the knees bringing heels as close to the buttocks as possible, wrap shoulders around the spine and reach back with hands taking hold of the ankles or upper feet.

Step three: Draw knees towards each other and maintain hips width apart for duration of pose.

Step four: Spread the toes and press feet into the hands.

Step five: Inhale and strongly lift the heels away from the buttocks and, at the same time, lift the thighs away from the mat. Upper torso and head lift.

Step six: Knees are magnetized together, upper thighs and heels continue to lift, shoulder blades press against the back and heart opens. Shoulders drop away from the ears and gaze forward.

Step seven: Breathe into the back of the torso.

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This is an excerpt from our guide to self-care, Christian Yoga: Restoration for Body and Soul.