Bow Yoga Pose
Lying face down, the hands hold the ankles and the legs press back into them, lifting the chest and thighs so the body curves like a bow; held for time.
How to do it
Setup
Face down, knees bent and hip-width apart, hands reaching back to hold the outsides of the ankles.
Steps
- Press the shins back into the hands to lift the thighs and chest.
- Keep the knees from splaying wider than the hips, and hold.
- Let go of the ankles and lower the chest and legs together.
Common mistakes
Pulling with the arms to lift: the legs press back and the arms only hold. Knees flaring wide: keep them in line with the hips. Holding the breath in the backbend: breathe into the belly, and come down if the lower back pinches.
Breathing
Slow and even through the hold.
