Bow Pose

Muscles

Lower back, Quads, Chest

Equipment

Bodyweight

Logged as

Timed hold

How to

1. Lie on your stomach and bend your knees.
2. Reach back to hold your ankles.
3. Lift your chest and thighs by pressing your feet into your hands.
4. Hold the bow shape, breathing steadily, then release slowly.

Form cues

• Press your hip bones down toward the floor.
• Kick your feet back instead of pulling with your arms.
• Keep your knees hip-width instead of flaring wide.

Common mistakes

• Neck cranks back to look up. Keep your gaze forward and your neck long.
• Knees splay wide apart. Keep your knees around hip-width apart.
• Arms pull hard instead of legs kicking back. Kick your feet into your hands to lift.

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