Bow Pose

The Bow Pose tones your back muscles and contributes to increasing the flexibility of your spine, while also increasing and improving posture. The Bow Pose balances the weight of the body on your abdomen, which reduces abdominal fat. Furthermore your internal organs receive a powerful massage.




In order to proceed with the bow pose, you need to lie down comfortably on your stomach, keeping your head down. While inhaling, bring your knees up and reach back with your hands in order to hold your ankles. Remaining in the same position, exhale. Continue by inhaling, while raising your head and chest and simultaneously pull your ankles up, by lifting both your thighs and knees of the floor. While arching backwards, lift your head and look straight ahead. Maintaining the position, take three slow and deep breaths and then exhale and release your ankles.

In order to perform the Rocking Bow Pose, you have to first come into the Bow position, and then gradually rock forward and backward. It is recommended to exhale, while rocking forward and to inhale, while rocking backwards. Your head should remain in a static position while you proceed with the Rocking Bow Pose and you should look up. Normally, you should repeat the rocking up to ten times, and then completely relax your body.