Bow

How To

Lay down on your belly, hands to the side and palms lifted to the sky. Bend your knees, bringing your heels as close as you can to your buttocks. Reach back with your hands and take hold of your ankles, from the outside.

Start lifting your chest up (opening the chest), as you lift your knees to counterbalance, pushing your shins gently on your hands.

Make sure your knees aren't wider than the width of your hips, and keep your knees hip width for the duration of the pose.

As you continue lifting the heels and thighs higher, press your shoulder blades firmly against your back to open your heart. Draw the tops of the shoulders away from your ears. Gaze forward.

Hold as long as you can, focus on your breathing and stretch as much as you can breathe effectively.

Tips

Warm up

Start with a few gentle stretches and warm-up exercises for your spine, hips, and shoulders to prepare your body for the pose.

Begin on your belly

Lie face down on your mat with your arms alongside your body and your palms facing up. Keep your legs hip-width apart, and relax your glutes.

Bend your knees

Slowly bend your knees and bring your heels toward your buttocks. Keep your knees hip-width apart, and avoid letting them splay out to the sides.

Inhale to lift

Take a deep breath in and, as you exhale, press your feet into your hands, lifting your chest and thighs off the ground. Keep your gaze forward and maintain a neutral neck position.

Reach for your ankles

Reach back with both hands and grasp the outer edges of your ankles or feet. Make sure your fingers wrap around the outside of your feet to help open your shoulders.

Engage your back muscles

Instead of relying solely on the strength of your arms, focus on engaging your back muscles to lift your chest and thighs higher.

Breathe

Keep your breath steady and even while holding the pose. Avoid holding your breath, as this can create tension in your body.

Maintain alignment

Keep your knees hip-width apart, and your shoulders down and away from your ears. Aim for a smooth curve along the length of your spine.

Hold and release

Hold the pose for 3 to 5 breaths, or as long as it feels comfortable. To release, gently lower your thighs and chest back to the ground, release your ankles, and relax on your belly for a few breaths.

Progress with caution

As you become more comfortable in Bow Pose, you can experiment with deeper variations, such as lifting your thighs higher or bringing your feet closer to your head. Always listen to your body and avoid pushing beyond your limits.