Bow Pose
Stretch and strengthen your entire body with Bow Pose! Improves flexibility and core strength. Proceed with caution and modifications.
The Bow Pose mainly works the core and back, with help from the glutes & hips and traps. No equipment needed: it uses just your bodyweight.
Optional Equipment
Bow Pose Muscles Worked
Primary
Abdominals (rectus abdominis); Lats (latissimus dorsi)
Secondary
Glutes (gluteus maximus); Mid Traps (trapezius, middle fibers)
Bow Pose Variations and Alternatives
How to do the Bow Pose
Bow Yoga Pose
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.
Bend Your Knees
Slowly bend your knees and bring your heels toward your glutes.
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.
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.
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.
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.
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.
Bow Pose FAQs
What muscles does the Bow Pose work?
The Bow Pose mainly works the core and back, with help from the glutes & hips and traps. The main muscles are the rectus abdominis and latissimus dorsi.
What equipment do you need for the Bow Pose?
None. The Bow Pose is a bodyweight exercise, so you can do it anywhere.
What are some Bow Pose variations and alternatives?
Similar exercises include the Boat Stretch, Boat Pose, Child Pose Arms-To-The-Side and Cobra Pose with Wide Leg.
Training calculators
Work out the numbers behind your training before your next session.