Yoga pose
Bow Pose is a prone backbend where the hands hold the ankles as the chest and legs lift together. It asks for coordination through the front body, back body and shoulders more than raw height.
Typical hold: Hold for 2 to 5 breaths, or repeat 2 to 3 shorter rounds.
Timing: 2 slow breaths · 3 to 5 breaths · 2 to 3 shorter rounds of 1 to 2 breaths each
This pose can look like a strong kick from the legs, but it usually works better when the shape grows from several small actions at once. The thighs press back, the chest reaches forward, and the shoulders broaden instead of gripping. Some bodies will lift quite high and some will not. A lower Bow with steady breathing is often more useful than forcing a bigger curve.
If the pose feels stuck in your knees, think less about pulling the feet in and more about pressing the shins back into the hands. That usually shifts the work into the legs and chest instead of making the shape feel cramped.
Loop a strap around both ankles and hold the strap ends instead of the ankles. This gives more space if the shoulders or thighs feel tight and lets you work on the kicking action without forcing the reach.
Keep one arm forward on the floor and hold one ankle with the other hand. Lift the chest and one thigh on an inhale, then change sides. This reduces the overall backbend and shoulder demand.
Lift only to the point where you can keep the breath even and the neck easy. The thighs may hover low or stay close to the floor.
Come onto your forearms with the chest broad and the legs long behind you.
Use this if holding the ankles is not available or if a full Bow feels too strong in the lower back or knees.
Keep the hands light and lift the chest a small amount without bending the knees.
Use this if you want a gentler backbend with much less knee and shoulder demand.
Lift the chest, arms and legs without holding the ankles.
Use this if the binding action is the main obstacle but you still want back-body work.
One hand holds one ankle while the other arm reaches forward or rests on the floor. This can make the shoulder and spine actions easier to organise side by side.
From a steady Bow, some traditions add a gentle rocking forward and back with the breath. It is optional and usually clearer to learn the still version first.
If Bow Pose repeatedly causes sharp pain in the knees or lower back, or you feel a catching sensation at the front of the shoulder when reaching for the ankles, stop and get individual advice before continuing.
Use these related poses when you want a more accessible way to practise a similar movement or prepare for this pose.
These poses can help prepare the movement pattern or body position used here.
When this pose feels steady and controlled, these related poses may provide a logical next step.
These poses can provide a contrasting movement or a quieter transition after this pose.
That is common. Use a strap around the ankles or practise Half Bow with one side at a time. You can also work with Locust Pose while you build the back-body strength and shoulder range that Bow asks for.
Not necessarily. For many people, keeping the knees about hip-width apart feels steadier and kinder on the lower back and knees. If they drift very wide, bring them a little closer, but do not force a narrow shape that creates strain.
Often that means the shape has become mostly a deep knee bend. Try pressing the shins back into the hands, lengthening the thighs away from the hips, and lowering the overall height. If it still feels sharp or pinchy at the knees, choose Half Bow, Locust or Sphinx instead.
No. Some traditions include a gentle rocking version, but the still pose is enough. It is usually easier to learn the alignment and breath when you stay steady first.
Reviewed for yoga instruction
Certified Yoga Instructor with 5+ years of Teaching and Consistent Practice
Last reviewed: 2026-08-08
