Bow Pose

Quads, Hip Flexors, BackBodyweight

Prone backbend targeting the entire front line, strengthening the back muscles while dynamically stretching the quads and hip flexors.

How to do it

1Lie face down, bend your knees, and bring your heels close to your glutes.

2Reach back and grab the outside of your ankles.

3Kick your legs back and up, lifting your chest and thighs off the floor with your leg drive.

4Distribute the arch evenly across your entire spine, keeping your gaze forward.

5Hold for a few seconds, then lower down under control.

Common mistakes

Flaring your knees out wide, placing unwanted strain on your lower back and sacrum.

Yanking up with your arms instead of driving with your legs and back.

Cranking your neck backward, straining the cervical spine.

Breathing

Inhale before lifting, then maintain steady, rhythmic breathing throughout the hold.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.