Introduction to the pose: In this pose, the arm is like a bowstring, the head, trunk and legs are pulled up, and the whole body is like a bow.

Concentration of consciousness: fully feel the stretching of legs, the tightening of gluteal muscles and the stretching of abdomen.

Practice times: 1 time

Difficulty coefficient: 4.5

Breathing points: when inhaling, the upper body and legs are lifted off the ground, and when exhaling, the body slowly falls.

Asana efficacy:

Stretch the neck and the whole spine to enhance the elasticity and flexibility of the spine.

Stretch the scapula to relieve shoulder stiffness.

Expand the chest and lungs and increase vital capacity.

Make buttocks firmer, promote blood circulation around abdomen, improve digestion and relieve disc herniation.

Create a smooth hip curve to keep people alive.

Precautions:

The bow requires great flexibility and balance, so you need to practice slowly and don't worry. In addition, people with back and spine injuries should not practice, pregnant women, people with goiter and gastrointestinal diseases should not practice.

Coach adjustment:

If you can't grasp your ankle with your own hand, let the coach hold your shoulder with one hand and your leg with the other hand to help you finish the exercise.

Here's what you should do:

1, prone, chin on the ground, arms on your sides, palms on the ground.

2. Bend your knees, keep your calves as close to your hips as possible, and grab your ankles to your back with both hands.

3. Inhale, lift your legs off the ground with your arms, arch your body, breathe smoothly and naturally, and keep it for a few seconds.

4. Inhale, let the upper body land slowly first, let the chin touch the ground, the heel touch the hip, then let go of your hands and return to the initial position.