Bow Yoga Pose

Bow Yoga Pose


This exercise involves standing with your feet hip-width apart, bending forward at the waist, and reaching your arms behind you to grab onto your ankles. You then lift your chest and legs off the ground, creating a bow shape with your body. This pose helps to stretch the front of the body and strengthen the back muscles.

Muscle Group

Equipment Required

Bow Yoga Pose Instructions

  1. Stand with your feet hip-width apart and your arms at your sides.
  2. Take a deep breath in and lift your arms up overhead.
  3. Exhale and bend your knees, lowering your hips down into a squat position.
  4. Bring your hands together in front of your chest and press your elbows against your inner thighs.
  5. Inhale and lift your chest up, lengthening your spine.
  6. Exhale and lean forward, bringing your weight onto your toes.
  7. Extend your arms forward and lift your left leg up behind you, keeping your hips level.
  8. Reach back with your right hand and grasp your left ankle or foot.
  9. Hold the pose for several breaths, then release and repeat on the other side.

Bow Yoga Pose Form & Visual

Bow Yoga Pose

Bow Yoga Pose Benefits

  • Stretches the hips, thighs, and ankles
  • Strengthens the back muscles
  • Improves posture and balance
  • Stimulates the abdominal organs and improves digestion
  • Relieves stress and fatigue

Bow Yoga Pose Muscles Worked

  • Quadriceps
  • Hamstrings
  • Glutes
  • Back muscles (erector spinae, rhomboids, trapezius)
  • Chest muscles (pectoralis major, minor)
  • Shoulder muscles (deltoids)

Bow Yoga Pose Variations & Alternatives

  • Half Bow Pose
  • Full Bow Pose
  • Standing Bow Pose
  • Revolved Half Bow Pose
  • Revolved Full Bow Pose
  • One-Legged King Pigeon Pose III (variation of Bow Pose)