Bow pose yoga

Step by step

  • Lay on your back with your palms facing upwards.
  • Grab your ankles and bend your knees.
  • Draw your lower abdomen in and upwards by pressing your pubic bone.
  • As you inhale, lift your chest and legs by pressing your ankles into your hands.
  • Open your chest by sliding your shoulder blades towards each other.
  • Breathe into your chest and ribs for a few moments.
  • Release your ankles and lie on your stomach for a few minutes.

Beginner’s tips

  • Put a blanket folded under your pelvis so your hip bones don’t press into the floor.
  • If you have trouble getting up, use a strap around the ankles.
  • You can try the pose by lifting only your chest and leaving your knees and thighs on the ground.
  • Use lower backbends like Locust or Cobra to warm up your spine first.


  • Strengthens the back
  • Opens the chest, shoulders, and arms
  • Improves flexibility in the hip flexors and front body.
  • Energizing

Watch out for

  • Do not let your knees extend more comprehensively than the hip width apart.
  • If you feel tension in your neck, drop your chin to your chest.
  • Avoid if you have high/low blood tension, headaches, or back injuries.


  • If you want to deepen the pose, bring your feet and knees closer together or grab the inside of your ankles to stretch the upper back and shoulders.
  • Use your abdominal and back muscles to rock backward and forward in this pose. Place a blanket folded under your hips for extra padding.
  • Practice the one-sided Bow Pose. Extend your right leg and rest it on your right forearm while holding the left ankle in the left hand.
  • You can also practice Bow Pose by lying on your back.


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