"Bow is one of my favourites poses to include in a morning practice," said Andrea De La Flor, RYT 500, owner of Vegan Fit Guide. Because the pose is a backbend, she explained, it helps boost your energy while opening up the front of your body and strengthening your back muscles.
Start lying on your belly on your mat, forehead touching the mat and arms down by your sides.
Bend your knees. Reach back with your arms to grasp the inside or outside edges of your ankles.
Once you have a firm hold of each ankle, flex your feet and try to keep your toes together.
Lift your feet as high as you can, allowing your back to arch as your chest lifts off the ground. Shift your weight forward, so you're resting on your navel instead of on the pubic bone.