Part 4/5:
Lower down into a lying position for Bow Pose. Bend both knees and reach back to grab your ankles. As you pull your feet away from your body, feel your chest expand and your heart open. If it feels better to work on one side at a time, feel free to do so.
Once you finish your Bow Pose, release and move back to a seated position. Stretch your legs out in front and reach your arms overhead for another heart-opening movement.
Seated Forward Bend to Counterbalance
To balance the previous backbends, guide your chest forward into a seated forward bend. Then, roll up carefully and rest back on your forearms for Fish Pose, allowing your heart to lift towards the sky.
Again, if this position doesn’t suit you, feel free to skip it.