Bow Pose

Bow Yoga Pose

1. Starting Position

   • Lie flat on your stomach with your arms resting alongside your body, palms facing up.

   • Keep your legs extended straight back, hip-width apart.

2. Bend Your Knees

   • Slowly bend your knees and bring your heels toward your glutes.

3. Grab Your Ankles

   • Reach back with your arms and grasp your ankle or the tops of your feet with your hands. Make sure to hold on securely.

4. Lift Your Chest and Legs

   • Inhale deeply, and as you exhale, gently lift your chest off the ground while simultaneously pulling your ankles away from your body.

   • This will create an arc in your body, as your legs lift off the ground. Your weight should be resting on your abdomen.

5. Hold the Position

   • Keep your head in a neutral position, looking forward or slightly up.

   • Hold this pose for 15-30 seconds, breathing deeply and evenly.

6. Release the Pose

   • To come out of the pose, exhale and gently lower your chest and legs back to the mat.

   • Release your ankles and return your arms to your sides.

7. Rest

   • Take a few moments to rest in a prone position before repeating if desired.

Tips for Safety

• If you feel any pain in your back or neck, carefully lower your body to the ground and rest.

• Keep your movements controlled to avoid straining your muscles.