Number of Yoga Poses
Ones tend to repress their instincts and prefer to filter the world through their intelligence. Bow Pose provides a structured container for Ones to reengage with their more primal instincts, as well as soften around their limitations, as the posture puts pressure on the belly and stimulates the enteric nervous system (a.k.a. the “belly brain”).
Mantra: I can lighten up, loosen my grip on perfection, and find pleasure in things just as they are.
Bow Pose: Lying face-down on your mat, bend your knees and reach back to clasp the outside of your ankles. (If that’s not possible, clasp your feet or use a strap.) Rest your forehead on the earth and take a deep, mindful breath. As you exhale, engage your core and simultaneously press your pubic bone into the earth while lifting your heels and reaching your legs strongly back and up. Combine these actions with activating the muscles in your upper back while relaxing your face and jaw muscles. Hold for 3 rounds of breath. Repeat 3 times, then rest in Balasana (Child’s Pose) or a simple seated twist.