Yoga - How to Do the Bow

In yoga, the bow posture softens the spine, stimulates blood circulation and improves the digestive
system. In India, the bow(dhanurasana) is the symbol of physical and mental strength, balance and harmony.
Lie on your stomach, bend your legs and grab your ankles, spread your knees.
Slowly raise your head, then your back and slowely bring your legs up.
Your arms need to be stretched all the way.
Once you're in this position, relax your shoulders, arms, and legs.
Focus on your navel. Stay steady and breathe calmly.
To come out of this posture, first release your legs, then lie on your stomach and let go of any tension, relax again.