Smart Workout Diary

Bow Pose

Bow Pose is a prone yoga backbend in which you hold your ankles and lift the chest and thighs from the floor. It strengthens the back, glutes, and legs while opening the chest and front of the hips, supporting spinal mobility, posture, and whole-body body awareness.

Demonstration

Bow Pose — demonstration 1
Bow Pose — demonstration 2

Instructions

  1. Lie face down with your legs hip-width apart and your arms alongside your body. Rest your forehead on the mat.
  2. Bend both knees and reach back to hold the outside of each ankle. Keep your knees approximately hip-width apart.
  3. Inhale and lift your chest and thighs by pressing your feet gently back into your hands. Lengthen through the crown of your head rather than sharply compressing the lower back.
  4. Hold steadily with a relaxed jaw and smooth breathing. Keep the neck long and gaze slightly forward or down.
  5. Release with control on an exhale, lowering thighs and chest before letting go of the ankles. Rest on your belly and repeat only if comfortable.
Muscle Group
Back
Other Muscle Groups
Glutes, Quads
Type
Yoga
Mechanics
Isometric
Equipment
Body Only
Difficulty
Intermediate

Technique tips

  1. Drive the movement with your legs by pressing the feet back; do not pull aggressively with your arms.
  2. Keep the knees hip-width rather than allowing them to spread wide, which can reduce control.
  3. Use a comfortable range; lift only as high as you can while breathing smoothly and without sharp back discomfort.
  4. Modify the grip by using a strap around the ankles if you cannot comfortably reach them.
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