Bow Pose/Morning stiffness

I have been asked by my students if there is one pose that they can do to stretch their entire body and my answer is Bow pose. This is the Pose that I recommend, to get rid of that morning stiffness which happens due to overuse to certain muscle group, lack of exercise or activity, inappropriate limb movement or collection of fluids in the joints. Yoga prevents and alleviates morning stiffness. No matter how experienced Yoga practitioner you are, morning is the time when your body is relatively stiffer than it is at later time of the day and that is reason you should not try to push yourself too hard. Do not stretch to the point of discomfort. Drink 10-12 glasses of water to keep your muscles hydrated as hydrated muscles stretch better.

Intital position-Lie flat on the stomach with the forehead resting on the floor.

1) Separate the knees.

2)Bend the kneed and hold both ankles.

3) Inhale while slightly raising the knees, head and chest, at the same time pull the feet upwards.

Benefits- It regulates the digestive, eliminatory and reproductive organs. It massages the liver and pancreas .It stimulates kidneys and tones the whole alimentary canal.The backward bend of spine adjust vertebral column and corrects posture.

Holding the pose-The final position can be held either with normal breathing or internal breath retention. The body can also be gently rocked forward and backward. Concentrate at the back of the neck, abdominal region or the midpoint where the back is bending.
Beginners- 30 sec with normal breathing
Advanced- 30 seconds with breath retention and 2 mins with normal breathing.

Releasing the pose- Exhale and bring your upper body and thighs down and release your feet.