How to Do the Bow Pose

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This pose, which turns you into a human archery bow, expands your chest and ribcage, and gives your entire back and spine a full backward bend. No arrows required.

Step 1: Lie on stomach
Lie on your stomach with your arms at your sides.

Step 2: Bend knees & grab ankles
Bend your knees up toward your butt and grab your ankles with your hands behind you.

Tip
If you cannot grab hold of your ankles, you can still lift your chest and reach your arms back while bending your knees. This variation can actually be more challenging to maintain.

Step 3: Lift up thighs
Lift your feet away from your butt and your thighs off the mat. Your head and chest will lift off the ground. Ease off the pose if you feel any tightness in your lower back.

Tip
If this posture is uncomfortable, place a folded blanket or towel under your hips.

Step 4: Hold pose
Hold the pose for 5 to 10 relaxed breaths, but don't try to breathe deeply—your chest is too compressed to do so.

Step 5: Release pose
To release the pose, simply lower back down to the mat and release your ankles.

Did You Know?
The evolution of prehistoric archery ranks in cultural importance with that of the development of the wheel and making fire.