Intermediate

Bow Pose

Bow turns the body into a taut arch: the spinal extensors and glutes lift the chest and thighs while the quads press the shins back into the hands. The kick of the legs against the grip drives the stretch across the quads, hip flexors, and front of the shoulders. It is a satisfying counterpose to forward folding and a solid step toward deeper backbends.

Equipment
Body Weight
Body part
Back, Glutes
Type
Stretching, Yoga
Browse by muscle
Erector Spinae
Muscles worked
Target
Erector Spinae
Secondary
Gluteus Maximus, Biceps Femoris, Semitendinosus, Deltoid Posterior
Tertiary
Trapezius Middle, Rectus Femoris

How to do it

  1. 1

    Lie face down with arms alongside the body and forehead resting on the mat.

  2. 2

    Bend both knees and reach back to hold the outer ankles.

  3. 3

    Draw the tailbone down and lightly engage the glutes.

  4. 4

    Kick the shins back into your hands to lift the chest and thighs off the floor.

  5. 5

    Roll the shoulders back and broaden across the collarbones, gazing forward.

  6. 6

    Hold with even breath, then release the ankles and lower down slowly.

Tips

  • Lead with the legs kicking back, not by yanking with the arms.
  • Keep the knees roughly hip-width so the lower back does not pinch.
  • If reaching the ankles is hard, loop a strap around each foot to bridge the gap.

Variations

Common mistakes

  • The ankles are grabbed from the inside with the thumbs wrapped forward, which rolls the shoulders in and shuts the chest; take the outsides of the ankles with the palms facing in.
  • The thighs come up but the chest barely leaves the mat, so the bend collects in one part of the low back instead of spreading along the spine; both ends should rise together.
  • Feet flex hard and the toes curl toward the shins, so the shins press at an angle rather than straight back into the hands.
  • Cramp in the front of the thigh arrives around the third breath, which is what happens when the quads work hard while being stretched; come down at the first twitch and shake the legs out.
  • The pose is exited by letting go at full height and the legs slap the floor; lower the thighs and chest together first, then release the grip.

Frequently asked

How many rounds of Bow Pose should you do when you are new to the exercise, and how long is each?
Three to five breaths per round, two or three rounds, resting face down with the head turned to one side in between. That is more useful than one long hold, because the lift fades quickly and the last breaths of a long attempt are usually a sag rather than a bow. Two or three times a week is plenty. Expect the second round to be higher than the first as the front of the hips gives, and stop while the shape is still good rather than when it collapses.
What is an easier version of Bow Pose, and how do I progress it?
Easier: take half bow, holding one ankle at a time with the other arm reaching forward, or work Locust Pose first, which builds the same back extension without needing to reach the feet. Sliding a folded blanket under the hips takes some pressure off the front of the pelvis. Harder: lift higher with the knees no wider than the hips, hold for longer, add the rocking version once the static hold is comfortable, or roll onto one side into Side Bow, which is the next shape in this family.
Why is Bow Pose worth doing, and when should I skip it?
It strengthens the spinal extensors and glutes while stretching the quads, hip flexors, chest and front of the shoulders all at once, which makes it an efficient counterpose to forward folding and a solid step toward deeper backbends. Skip it if your low back is currently sore, since the arch concentrates there when the chest cannot lift, and leave it out if a knee objects to being fully bent and pulled. It is not comfortable soon after eating, given that you are lying on your stomach.

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