Your Core’s BFF
That’s what I have spent many years saying, ladies, and it is definitely a fact. Your entire core is worked the most effectively, efficiently and easily, using Yoga poses that target that area.
Bow Pose, in particular, flexes the spine in a way that’s counter to sitting down and leaning over a desk, which gives many of us blessed relief from back pain.
Follow my instructions listed below, keeping in mind your level of experience and physical ability. I’ve included tips for the beginner at the end.
Yoga Bow Pose Revisited In Detail
Lie on your stomach, arms by sides.
Rest your forehead on the floor.
Bend your knees until your heels are almost touching your buttocks – or are as far as you can comfortably go.
Now reach your arms back behind you to grasp your ankles.
Slowly raise your head and torso while simultaneously raise your legs up and arching your back.
Let your abdomen bear your body weight.
Spread your toes for greater foot and calf training. You can also alternate between spread toes, and pointed toes to use your muscles in different ways.
Hold the position for as long as you can, at least 10 seconds to start and working your way up from there.
To come out of Bow Pose, slowly lower yourself until your forehead is resting on the floor.
Release your grasp and lower feet to the floor.
Lie flat with head turned to one side or on folded arms. Take deep, cleansing breaths.
Bend your back as far as you comfortably can, and reach back with your head as far as your current flexibility allows, increasing very gradually on a weekly basis.
Reach back toward your ankles as far as you can go without pain, and again increase very gradually every week until you are able to complete the pose.
You never want to cause yourself harm, so you must stop if you experience any pain.
And of course, Yoga bow pose is forever beautiful!