How to do Bow Pose
On the floorHoldBeginner
Bow Pose is a on the floor stretch for your psoas, spine and upper back.
Step by step
- 1Lie on your stomach with legs extended and arms at your sides.
- 2Bend your knees to bring your heels toward your glutes.
- 3Reach back with your hands to grab your ankles.
- 4Press your feet into your hands and lift your chest, head, and thighs off the floor.
What you should feel
Let your feet press softly into your hands.
Form tips
- Keep your gaze forward or slightly upward. Maintain a comfortable neck position.
- Breathe into the front of your body.
- Keep your neck long… nothing to force.
Make it easier
If your back is sensitive, hold one ankle at a time, or just lift your chest.
Coming out of it
On your next exhale… lower down slowly… release your ankles… and rest.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Bow Pose with a coach
In BendEase, a voice coach talks you into Bow Pose, cues you through the hold, while the guided video shows you exactly how. It's built into routines for your psoas and spine.
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