Yoga Pose of the Day: Bow

I started a yoga streak on December 29, 2013. This was added on top of my running streak that I started on December 30, 2011 but that is another story. Through daily yoga I can feel my body growing stronger and I am gaining the much desired benefits of increased flexibility. I tend to focus on that and hip openers as those are what I feel my body craves the most. I am not a yoga expert so you won't see me in pretzel form but you can read what I learned from 100 days of yoga. In addition, I am here to share some information and personal insights on some yoga poses by tackling a pose here and there.
Today's Pose: Bow
What are my thoughts? Initially this was a bit challenging and I found myself breathing heavy and rocking a lot during the pose. It has taken me time to relax and enjoy the pose more. I do find from time to time I feel a twinge in my knee so please proceed with caution. Personally, I feel those couple of twinges were related to my legs being tighter than usual and I immediately lowered my legs some. Yoga should not be painful.
What are the benefits? It increases flexibility and strengthens the spine. It strengthens the glutes (yay!), hamstrings, and lower back. It stretches the hips, groins, chest, neck, shoulders, abdomen, and thighs. All in all, it does a lot!
How do I do it? I start from lying face down in reverse corpse. I bend both knees and grab onto my ankles. As I inhale I push my feet out and up into my hands while lifting my chest from the floor. I exhale and raise as much as I can within comfort and yes, it is okay to rock a bit with your breaths. Like I said, at first I was in rough seas. Now I am on calm waters. Exhale as you release back down. I tend to repeat this pose twice with a rest between.
Please note: I am not a trained yoga instructor and am only sharing my personal experiences. As always, I advice checking in with your physician before starting any new exercise programs or routines. 
Daily Gratitude: I am thankful for Italian sandwiches on sunflower wheat.
Daily Affirmation: I walk the talk.