Bow pose

Bow pose

Featured demonstrator
Stephen Shaw-Naar

Bow pose overview

Bow pose can be thought of as a reverse bridge. This position is more challenging than bridge however, even though it utilises the same areas of flexibility in the hip flexors, shoulders and back. With bow pose there is a large element of strength involved. Strength from the hip flexors to extend and drive the legs upwards, and strength needed from the shoulders to extend up the away from the body to create the teardrop shape.

Progressions before this pose

All contortion poses can be broken down into relevant progressions. Take a look at the regressions that are relevant for this pose. If you’re working towards the current pose, mastering these below will help you on your way.

Advanced progressions

If you’ve mastered this pose take a look below for more advanced variations