Bow Pose (Dhanurasana)

Targets the entire anterior body — chest, hip flexors, and quads — in a deep stretch, while the glutes and hamstrings work to kick the feet and create the arch. Helpful for a deep full-body backbend that simultaneously strengthens the back and opens the front, stimulates digestion, and progresses from Locust as a more intense prone backbend. The movement reaches both hands back to clasp the outer ankles, then actively kicks the feet away from the hands to lift the chest and thighs off the floor into a bow shape, rocking slightly on the belly.

Cues

• Reach back to clasp the ankles and kick the feet away to lift the chest.