Bow Pose

Difficulty

Intermediate

Position

Floor

Type

Static stretching, Yoga

Sides

Single position

Hold time

15–30 s per set in our routines

How to do the Bow Pose

1. Lie on your belly with legs extended and arms by your sides.
2. Bend both knees, bringing heels toward the glutes, and reach back to grab your ankles.
3. Press your feet into your hands as you lift your chest, head, and thighs away from the mat.
4. Hold the arc while breathing evenly, then lower with control.

Tips

• Keep your gaze forward or slightly up to maintain length through the neck.
• Squeeze the inner thighs toward each other so the legs stay hip-width apart.

Adjustments

• Stay lower to the floor or capture one ankle at a time if the full lift feels too intense.

All exercises