Lie on your belly, with your hands by your side, palms facing up
Bend your knees and take hold of your ankles with your hands
Press your pubic bone down, draw your lower belly in and up
On an inhalation, press your ankles in your hands, lifting your chest and thighs
Slide your shoulder blades down and towards each other to open your chest
Stay for a few breaths, breathing into your chest and ribs
On an exhalation, release your ankles, and gently lie down on your belly for a few breaths.
Beginners’ tips
Place a folded blanket under your pelvis to avoid your hip bones pressing into the floor
Try using a strap around your ankles if you have trouble lifting from the ground
Try the pose in stages by only lifting your chest up, leaving your thighs and knees on the floor
Make sure you have warmed up your spine before trying this pose – use lower backbends such as Cobra and Locust first.
Benefits
Strengthens the back
Opens the chest and shoulders
Helps mobility in the front body and hip flexors
Energising
Watch out for
Don’t let your knees spread wider than hip-width apart
Drop your chin towards your chest if you feel tension in the neck
Avoid in case of high/low blood pressure, headaches and back injuries
Variations
To deepen this pose, keep your knees and feet closer together, or take hold of the inside of the ankles for an extra stretch on the shoulders and upper back.
Use your back and abdominal muscles to rock forwards and backwards in this pose. You may need to place a folded blanket under your hips for extra padding.
Practise one-sided versions of Bow Pose by extending the right leg back, resting on your right forearm while taking the left ankle with the left hand.
You can also practise Bow Pose lying on your side.
