Brings tremendous strength and elasticity to the back and spine. Stretches chest, shoulders, abdominal muscles, thighs and increases the strength of the back, buttocks, legs. It tones the abdominal organs and stimulates the kidneys and adrenals.
My tips: By massaging the Liver, it also releases toxins which can give you a headache. Have water or tea handy. Go into the child posture, yoga mudra or tortoise after doing this asana.
Preparation pose for The Bow
1. Lie on your stomach with your chin on the floor and your arms by your sides with palms facing down. Bend your legs up so your thighs are flat on the ground and calves perpendicular to the ground and bring your feet together.
2. On an inhalation, bring up your upper body from the ground. As you exhale, move up your legs further. Maintain this position as you breathe out and on the next in breath, move up your legs further. When you cannot lift your legs any higher, turn your head upwards and gaze at the ceiling.