#yoga #love From yogawith_vanessa Welcome to day 11 (tomorrow) of #May_WeBend ❤️ tomorrows pose is #dhanurasana. Our advanced participants can do the full now version, for beginners i reccommend the regular bow version without flip grip. Here the instructions: Begin by lying flat on your stomach with your chin on the mat and your hands resting at your sides. * On an exhalation, bend your knees. Bring your heels as close as you can to your buttocks, keeping your knees hip-distance apart. * Reach back with both hands and hold onto your outer ankles. * On an inhalation, lift your heels up toward the ceiling, drawing your thighs up and off the mat. Your head, chest, and upper torso will also lift off the mat. Draw your tailbone down firmly into the floor, while you simultaneously lift your heels and thighs even higher. Lift your chest and press your shoulder blades firmly into your upper back. Draw your shoulders away from your ears. * Gaze forward and breathe softly. Your breath will become shallow, but do not hold your breath * To release, exhale and gently lower your thighs to the mat. Slowly release your legs and feet to the floor. * My outfit is from @onzie #onziegear Amazing cork mat by @yolohayoga Hosts: @yogielena & @yogawith_vanessa Sponsors: @onzie @yolohayoga @brazilwear @mymalanecklace @arthleticwear From yogawith_vanessa and loved by Evolation Yoga Loved by Evolation Yoga - http://ift.tt/1kGABdc