This exercise expands the chest, mobilizes the entire spinal column, and can be a welcome change to the usual movement of your body. The Bow Pose is a good exercise to improve posture and strengthen the back muscles.

	STEP 1: Lie on your stomach, arms on your sides, and palms facing upward.
	STEP 2: Bend your knees. Bring your heels near your buttocks.
	STEP 3: Reach back with your arms and grasp your ankles. Let your weight rest on your stomach and not on your pelvis.
	STEP 4: Raise your knees further by pulling your ankles with your hands. Continue breathing regularly and try to increase the stretching in the chest and the backward bend for a relaxed body and mind.

If you like you can end this exercise by letting go of your legs without letting them move towards the floor and building up some extra strength by "floating" over your Yoga Mat.