Heinz Grill demonstrates the conscious upward and downward movement of the spine towards the legs, using the bow pose (Dhanurasana) as an example.
Below you see some pictures with exercises, that prepare the upward movement (Cobra, one arm up) and the downward movement with alternating leg lifts.
Scroll down further to watch the final movement into the bow!
Watch the final position in my Facebook Reel 👉 clicking on the picture below.
