Bow

From a plank, bend your elbows and slowly lower down until you are lying on your belly.

Bend your knees, and reaching back and around, grab the outside of your ankles with your hands.

Gently press your feet into your hands.

Your body will lift and your back will arch. Don’t force your back to open, but use the pressure of your feet in your hands to take your body to where it can move easily with your breath.

Stay here for three long, deep breaths and slowly lower down. If grabbing both feet at once isn’t possible try doing one at a time.