I'm Tanya Eberhardt. And this is how to do a bow down stretch. A bow down stretch is a very effective way to strengthen your abdominal muscles concentrically and lengthen your back muscles eccentrically. It's a great way to relax the back and help improve the flexibility of your back muscles. Bring your hands on your hips and align your middle toe to your middle finger, so that your feet are hip width apart. Bend your knees as much as you can and roll your belly onto your thighs. Making sure that your belly and your chest are in complete contact with your thighs. Inhale, exhale, bring your forehead towards your shin and slowly start to straighten your legs. But make sure there's always contact between your belly, your chest and your thighs. Inhale, exhale, deepen the stretch by straightening the legs, contracting the abdominals, inhale. Exhale, bring the forehead closer to the shins. Straighten the legs a little bit more and keep the abdominals contracted. And contract the quadriceps, always maintaining that connection. Bend the knees to slowly bring yourself back, up. hold that stretch anywhere from six to eight reps and repeat two to three times.