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Bow

Here's a pose that will stretch out the abs, chest, quads, and shoulders; strengthen the back muscles; and increase flexibility in the spine.

  • From Frog, keep the knees bent and turn your hands so you're holding onto the outsides of your ankles.
  • Try to keep the toes together, either pointing or flexing your feet. Lift your feet up as high as you can, and shift your weight forward so that you're resting on your naval instead of on your pubic bone.
  • Hold for five deep breaths.
Photos: Jenny Sugar at Laughing River Yoga Studio

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