Half Bow
Lie face down, grab one ankle, and lift the chest and thigh to open the front of the hip and spine.
Overview
Half Bow is an intermediate backbend on Flexor. Lying face down, you grab one ankle and lift the chest and thigh off the mat.
What Half Bow targets
You'll feel the front of the hip and quadriceps on the bent leg, plus extension through the upper spine.
Why add Half Bow to your routine
Opens the hip flexors and builds thoracic extension on one side.
- Progresses toward full Bow pose with less load on the lower back.
- Useful after long sitting when the front of the hips feel short.
Who it's for
Intermediate movers comfortable with mild prone backbends.
When to do it
Use in yoga flows or backbend warm-ups when the body is already warm — about 90 seconds per side.
Half Bow is a prone backbend on one side. Bend one knee, reach back to hold the ankle, and press the foot into the hand while lifting the chest — the opposite leg stays active on the floor.
Setup cue
Lie on your stomach with legs extended and forearms resting on the floor. Bend one knee, bringing the heel toward the glute, and reach back with the same-side hand to grab the ankle.
Practice notes
In Flexor, Half Bow is typically prescribed as about 1 min 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 Half Bow.
Follow these cues in order. Move with control and stay in a comfortable range.
- Lie on your stomach with legs extended and forearms resting on the floor.
- Bend one knee, bringing the heel toward the glute, and reach back with the same-side hand to grab the ankle—keep it smooth.
- Press your foot into your hand while lifting your chest and thigh off the mat.
- Hold for a deep breath or two, then switch sides—keep it smooth.
Cues that help the movement stay smoother and more controlled.
- Keep the extended leg active by pressing the thigh into the floor.
- Press the foot into the hand rather than pulling the heel with the arm alone.
- Lift the chest from the upper back, not by compressing the lower back.
Patterns to watch for so the shape stays clearer.
- Letting the bent knee drift wide and twist the pelvis.
- Over-arching the lumbar spine to lift higher.
- Holding the breath during the backbend instead of breathing into the chest.
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 range—aim for mild tension, not pain.
- Move with control; avoid bouncing or jerking into end range.
Why people include this movement in their practice.
- Opens the hip flexors and quadriceps of the bent leg.
- Encourages thoracic extension and upper-back lift in a supported prone position.
- Builds the one-sided backbend pattern that progresses toward full Bow pose.
Similar movements to explore next
-
Camel Pose
Kneeling backbend reaching toward the heels to open the hip flexors, chest, and front body.
-
Bow Pose
Prone backbend holding the ankles to open the hip flexors, chest, and front of the thighs.
-
Saddle Pose
Kneeling backbend sitting between the heels to lengthen the quads and hip flexors.
-
Runner’s Lunge Twist
Low lunge with a thoracic twist: opens hips and rotates the upper back from the floor.
-
Upward Dog
Press from your stomach into a chest-opening backbend that extends the spine and lifts the thighs off the floor.
-
Upward Frog
Slide one knee out from prone while pressing up through the arms to combine hip opening with a chest lift.
-
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.
Common questions
Which body areas does Half Bow target?
Half Bow is a active stretching movement that mainly targets your hip flexors, spine, upper back, chest, and quadriceps. Move within a comfortable range and skip it if it does not feel suitable for you.
Which muscles does Half Bow work?
Primary muscles associated with Half Bow include iliopsoas, rectus femoris, and erector spinae. Flexor presents this as general wellness guidance, not a clinical assessment.
Is Half Bow suitable for beginners?
Half Bow 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 Half Bow?
In Flexor, Half Bow runs for about 1 min per round. Adjust the time to what feels sustainable, breathe steadily, and ease off sooner if anything feels sharp.
How do you do Half Bow?
Half Bow has 4 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 Half Bow?
No. Half Bow is a no-equipment movement you can do at home with just enough space to move comfortably.
Which Flexor routines include Half Bow?
Half Bow appears in guided Flexor sessions such as Gentle Mobility Recovery, Recovery: Breath and Reset, and Post-Commute Flow. 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.
