Bow Pose

How to do Bow Pose

1. Bend both knees, bringing your heels toward your buttocks.
2. Reach back and hold each ankle with the hand on the same side.
3. Keep your knees about hip-width apart rather than letting them spread wide.
4. Press your feet back into your hands to lift your chest.
5. Let your thighs rise only as far as your lower back stays comfortable.
6. Keep your abdomen supported by the mat as your chest and thighs lift.
7. Broaden your collarbones and keep your shoulders away from your ears.
8. Look slightly ahead while keeping the back of your neck long.
9. Ease the pressure into your hands and lower your chest and thighs to the mat.
10. Release your ankles and slowly lengthen both legs along the mat.

Benefits

Bow develops strength along your back as the front of your body lengthens.

Variations

Keep your thighs on the mat and use a smaller chest lift.