Strengthen your arms and core in these prep poses for Urdhva Mukha Svanasana.
DHANURASANA Bow Pose, variation
BENEFITS Expands your chest and allows you to experience the upper actions of Urdhva Mukha Svanasana (the final pose).
INSTRUCTION Place the mouth of your rib cage (the opening of your lower ribs) on a bolster, bend your knees, and reach back to clasp the outsides of both ankles. Press your feet away from you to help expand your chest. Imagine that you’re zipping up your pubic bone to support your lower abdomen and lumbar spine, which could otherwise collapse under the force of gravity and exertion. (Avoid tucking your tailbone.) Hold for 5 breaths.