Bow pose is an intense backbend that increases spinal mobility and stretches the knees, quads, chest and shoulders. It is an advanced posture that requires considerable resilience in the lower back, so please take extra care.


  • Advanced
  • Improves spinal mobility.
  • Stretches the knees, quads, chest and shoulders.


  • Set-Up

    Lie face down on the mat with your arms by your sides and your forehead resting on the mat.

  • Actions

    Bend your knees and reach back to take hold of the outsides your ankles. Flex your feet. Inhale, lift your chest and thighs up off the mat in Bow. Exhale, relax into the pose.

  • Refinements

    Keep pressing your feet back into your hands, draw your shoulders back, lengthen your neck and try not to let your knees come out wider than your hips.

  • Duration

    Hold the pose for 2-3 breaths.

  • To Release

    Take a deep breath in. Exhale, carefully release the pose and rest one cheek on the mat. Rock your hips from side to side to release your lower back. Rest for a few breaths in  Child’s pose.

  • Avoid Bow pose if you have a lower back, shoulder, hip, knee, ankle or foot injury.

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