How to practice Bow Pose
- Lie on your belly and bend the knees.
- Reach back and hold the ankles.
- Press the feet into the hands to lift the chest and thighs.
- Keep the knees near hip-width and breathe steadily.
Practice tips
- Practice one side at a time.
- Use a strap around the ankles.
Practice note: Avoid pulling through painful shoulders, knees or lower back.
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Understanding Bow Pose
Bow Pose is categorized as a intermediate backbend pose with an emphasis on Spine and chest. The useful version of the pose is the one that allows steady breathing and controlled movement—not necessarily the deepest expression.
Common practice points
- Create length before moving into a deeper spinal curve.
- Keep the legs engaged so the lower back does not do all the work.
- Choose a smaller variation if breathing becomes restricted.
Prepare and progress
Review the steps before entering the pose, use the suggested modifications early, and leave enough energy for a controlled exit.
Useful preparations
Progress is not measured by how closely a pose matches a photograph. Comfort, breathing and control are more useful guides.