Bow Pose
Prone backbend holding the ankles to open the hip flexors, chest, and front of the thighs.
Overview
Bow Pose is a prone backbend on Flexor. Lie face down, hold the ankles, and lift the chest and thighs by kicking the feet into the hands while keeping the neck long and the low back comfortable.
What Bow Pose targets
You'll feel a stretch through the iliopsoas and front of the thighs, plus extension work through the erector spinae. The chest opens as the shoulders draw back.
Why add Bow Pose to your routine
Bow pose counteracts hip-flexor shortening from sitting and builds front-body length alongside back strength.
- Intermediate backbend — scale lift height to comfort.
- Hold for a few breaths, then lower with control.
- Can hold shins instead of ankles if needed.
Who it's for
Intermediate movers comfortable with prone back extension.
When to do it
Use after a warm-up when the front body is ready for deeper opening. Hold 15–20 seconds.
Lie on your stomach, bend the knees, and reach back to hold the ankles. Inhale to lift the chest and thighs by kicking the feet into the hands, keeping the neck long and the low back comfortable.
Setup cue
Lie on your stomach with your forehead down and arms by your sides. Bend your knees and reach back to hold your ankles.
Practice notes
In Flexor, Bow Pose is typically prescribed as about 45 sec per round, 1 rep, and 1 set. Adjust the dosage to what feels sustainable, breathe steadily, and ease off if anything feels sharp or unsafe.
Guidance
How to perform, tips, mistakes, safety notes, and benefits for Bow Pose.
Follow these cues in order. Move with control and stay in a comfortable range.
- Lie on your stomach with your forehead down and arms by your sides.
- Bend your knees and reach back to hold your ankles (or shins if that’s more comfortable).
- Inhale and gently lift your chest and thighs by kicking your feet into your hands; maintain the neck long.
- Keep the lift smooth—aim for a mild stretch across the front body and thighs (no pinching in the low back).
- Hold for a few breaths, then lower in a controlled way and release.
Cues that help the movement stay smoother and more controlled.
- Aim for a gentle stretch sensation; let the breath help you relax into the position.
- Keep joints ‘soft’ (don’t lock out elbows/knees) and maintain comfortable alignment.
- Keep your gaze forward or slightly up to maintain length through the neck.
Patterns to watch for so the shape stays clearer.
- Pinching the lower back by kicking too hard.
- Turning the head sharply back instead of keeping the neck long.
- Bouncing at end range instead of holding a steady lift.
Keep things comfortable and stop if something feels wrong.
- Stop if you feel sharp pain, numbness, tingling, dizziness, or symptoms that radiate.
- Stay within a comfortable, controlled range; muscular effort or mild stretch tension should not become pain.
- Move smoothly without bouncing, jerking, or forcing the range.
Why people include this movement in their practice.
- Opens the hip flexors, chest, and quadriceps through a prone backbend.
- Strengthens the spinal extensors as the feet press into the hands.
Similar movements to explore next
-
Camel Pose
Kneeling backbend reaching toward the heels to open the hip flexors, chest, and front body.
-
Half Bow
Lie face down, grab one ankle, and lift the chest and thigh to open the front of the hip and spine.
-
Half Wheel
Lie on your back and press up into a partial wheel or bridge to extend the spine and open the chest.
-
Cobra
Lie face down and peel the chest up to extend the spine and open the front body.
-
Saddle Pose
Kneeling backbend sitting between the heels to lengthen the quads and hip flexors.
-
Baby Cobra
Small prone chest lift driven by the upper back to gently extend the thoracic spine.
-
Couch Stretch
Kneel with the back foot elevated against a wall to stretch the hip flexors and quads.
-
Spiderman Push Up Hold
Hold a half push-up while driving one knee toward the same-side elbow to challenge core anti-rotation and hip flexor control.
Common questions
Which body areas does Bow Pose target?
Bow Pose is a deep stretch movement that mainly targets your hip flexors, core, lower back, chest, and quadriceps. Move within a comfortable range and skip it if it does not feel suitable for you.
Which muscles does Bow Pose work?
Primary muscles associated with Bow Pose include iliopsoas, erector spinae, rectus femoris, and pectoralis major. Flexor presents this as general wellness guidance, not a clinical assessment.
Is Bow Pose suitable for beginners?
Bow Pose is listed as intermediate in Flexor. Choose a smaller range of motion, fewer repetitions, or an easier variation whenever you want more control.
How long should you hold Bow Pose?
In Flexor, Bow Pose runs for about 45 sec per round. Adjust the time to what feels sustainable, breathe steadily, and ease off sooner if anything feels sharp.
How do you do Bow Pose?
Bow Pose has 5 guided steps. Follow them in order on this page, breathe steadily, and keep the movement smooth and within a comfortable range. Stop if anything feels sharp, unstable, or unsafe for you.
Do you need any equipment for Bow Pose?
No. Bow Pose is a no-equipment movement you can do at home with just enough space to move comfortably.
Which Flexor routines include Bow Pose?
Bow Pose appears in guided Flexor sessions such as Recovery: Upper-Body Reset, Recovery: Breath and Reset, Recovery: Post-Travel Unwind, and Recovery: 9-5 Reset. Open a routine page to follow the full sequence, or practise this movement on its own from this guide.
Is this medical advice?
No. Flexor provides general fitness and wellness guidance. It does not diagnose, treat, or prevent medical conditions. Speak with a qualified professional about injuries, persistent pain, or health concerns.
