Mobility · Yoga
Bow Pose
Bow Pose is a face-down yoga backbend in which you hold your ankles and lift your chest and thighs. It strengthens your back while stretching the front of your body.
- Intermediate
- Moderate injury risk
- No rest timer
How to do it
- Lie face down on your mat with your legs hip-width apart.
- Bend your knees to bring your heels toward your buttocks.
- Reach back to grasp the outside of each ankle.
- Press your ankles back into your hands to lift your chest and thighs off the mat.
- Hold the raised position with your abdomen supported on the mat.
- Lower your chest and thighs slowly to the mat.
- Release your ankles.
- Straighten your legs along the mat.
Form cues
- Keep your neck long.
- Breathe steadily into your side ribs.
- Reach your chest forward.
Common mistakes
- Knees spreading wideKeep your knees roughly hip-width apart rather than letting them flare outward as you lift.
- Pulling with your armsLet your legs drive the lift while your arms stay long.
- Bending only at the waistReduce the height so the curve spreads through your upper back instead of hinging sharply in your lower back.
Safety
Forcing a high backbend can strain your lower back. Pulling your heels too close or forcing the ankle grip can also irritate your knees or shoulders.
- Prepare with a few gentle, low backbends before attempting the full pose.
- Use a yoga strap around your ankles if you cannot reach them comfortably.
- End the hold if you feel pinching, joint pain, or cannot breathe comfortably.
If you are pregnant or have an ongoing back, knee, or shoulder problem, ask a qualified healthcare professional about a suitable alternative before attempting this pose.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Yoga Blanket (optional)
- Yoga Mat
- Yoga Strap (optional)
Sets and reps
- Sets
- 2–3
- Target
- 10–20 seconds
- Rest
- No rest timer
Start at the shorter end of the range while you learn to maintain a comfortable hold.