How to Do Yoga Bow Pose With a Leg Wrap

Bow pose is a yoga extension posture that helps to stretch and open the chest as well as stretch the quadriceps muscles. When done correctly, it can help to strengthen the lower back muscles. It is a deep posture and can be hard to do. The following instructions are for a variation on the posture which can be easier than the traditional pose. This variation also provides a deeper stretch as you can use your foot to create more of an arch in the back and a stronger quadriceps stretch.

Difficulty: Easy

Instructions

1. Lie on your stomach on the floor. Stretch your arms overhead with the palms facing down and elbows close to your ears. Tighten your abdominal and buttocks muscles and press your hip bones into the floor.

2. Reach your left arm back and take hold of your left foot. If you can not reach your foot you can use a towel or yoga strap.

3. Lift your right arm and right leg off the floor a few inches. Try to keep your elbow and knee straight. Lift your head and chest off the floor as high as you can. Keep your gaze down to the floor to protect your neck.

4. Take your right foot and hook it behind your left foot. Your left leg is now holding up your right foot. Lift your left thigh off the floor as high as you comfortably can.

5. Hold for five to ten deep breaths. When ready, release down slowly and with control. Repeat on the other side.

Tips & Warnings

• Use the hooked foot to press back into the foot you are holding to deepen the posture. Breathe evenly in and out.
• You should not feel this posture in your back. Make sure you contract the abdominal and buttocks muscles and press the hip bones into the floor to support the back.

Who Can Help Sponsored

• Tired of Being Tired? Fight Fatigue and Try FRS for FREE!