Bow pose can be done facing either the length of the board facing the nose or on the short edge as demonstrated. Lie on your stomach with your feet apart, bend your knees and hold onto your ankles or the top of your feet, which ever you can reach! Breathe in and lift your chest off the board and pull your legs up keeping your knees in line with your hips. Keep breathing, don’t hold your breath! Stay for 5 breaths if you can and gently lower back down totally relaxing your body. This posture isn’t recommended if you have any back problems as it bring the spine into a deep extension.
This technique article was in Issue 10 of Tonic Mag.