Bow Pose

A prone backbend in which the hands hold the ankles and the legs press away, lifting the chest and thighs off the floor and loading the whole back line.

How to do it

1. Lie face down with the arms beside the body and the forehead resting on the mat.
2. Bend the knees and take hold of the outside of both ankles.
3. Press the shins back into the hands so the chest and thighs lift away from the floor.
4. Hold the lifted position for the prescribed time, keeping the neck long and the gaze forward.
5. Release the ankles and lower down under control.

Tips

• Drive the lift from the legs pressing into the hands, not from pulling with the arms.
• Keep the knees roughly hip-width apart rather than letting them splay.
• If the shoulders feel pinched, lift less and keep the chest open instead.

Muscles

Primary: Erector spinae, Glutes (max)

Secondary: Hamstrings, Chest