Bow (Dhanurasana)

Begin on your stomach. Let the arms rest alongside the body with the palms facing up. Bend the knees and bring your heels as close to the buttocks as possible. Knees should be, and remain, no wider than hip distance. Reach your hands around the outsides of the ankles. Inhale to roll the shoulders back, and press the ankles strongly into your hands. The action of pressing the ankles into your hands will elevate your thighs, chest, and head away from the floor. Breathe in Bow for several breaths. Gently release the hands to lower the body and repeat the pose one to three more times.

Kapha Focus:

Feel light and buoyant. Use the inhalation to fill the shape of the pose and assist in floating your chest and thighs off the floor.

Benefits:

Opens the front body, massages the pelvic area, stimulates the glands in the neck and chest, encourages good posture, and strengthens the back muscles. It also helps to alleviate congestion in the chest.