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Yoga

Bow pose

Beginner
Back

Starting position: Lie face down on the floor with arms at your sides and legs extended straight back. Execution: Simultaneously lift your chest and legs off the ground while reaching back to grasp your ankles, creating a bow-like arch in your spine.

Find your pose

  1. 01Lie face down on your mat with arms alongside your body.
  2. 02Bend your knees and reach back to grab your ankles.
  3. 03Inhale and lift your chest and thighs off the floor simultaneously.
  4. 04Hold the pose, breathing steadily, then release on an exhale.

Keep in mind

  • Keep knees hip-width apart throughout.
  • Press your ankles into your hands to lift higher.
  • Avoid compressing the lower back by engaging your core.

Move within a comfortable range and stop if you feel pain. Seek guidance from a qualified professional if you have an injury or health condition.