Get Exercised: How to Perform the Bow Pose

Dina Prioste: Hi I'm Dina Prioste and welcome to get exercised, so I had to take a week off for yoga practice because I had a little minor muscle pull my back embracing but I rested. But I'm back in action I'm out to say that. To show you the bow pose today which is so not how I pull my muscle else were.

Bow pose is a pretty deep back pain, so I really recommend that you already be warmed up from either yoga practice or some other exercise first before going into this, we are going to start with the half bow just to ease our way until the full bow, so you bring your forehead down to the floor lying on your stomach of course take the right arm out, bend your left knee and grap the left leg as you inhale lift your chest up off the floor and press the left leg back in the hand try and pick your left thigh up off the floors, you are really using strength in your legs to do this. As you inhale again lift the right arm up optional for more core strengthening, you can lift the right leg up off the floor pointing the foot and of course you are going to repeat on the other side taking the right foot inhale press the foot back in the hands with the thigh up left arm comes up then make in the left leg.

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One more variation again starting with the forehead down this time grap your ankles and you're going to flex your feet so as you inhale lift your chest up pressing angles back in the hands like you are stepping your feet on the ceiling's. That's going to get little more pull coming back. Some people like this one better, some people like the other one better. So again as you inhale imagine the length in your spines you are not compressing the low back so mush keep the back at the neck long. So you are not looking up here, keep looking just straight up forward. One part inhale, lift little higher press and exhale release the pose comes down turn your head the other way. Just sit back on your heels for a moment and then come to a Childs pose.

Always remember to warm up your body before trying deep back pins and focus on lengthening your spine as you are moving to them and they will be awesome and you will be so hot. Thanks for watching I am Dina Prioste and you have just been exercised. So friends suggested to me that perhaps I keep getting muscle pulls because I don't have enough protein in my diet. So I am going to eat this Random chocolate protein bar.

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