Super Active Bow Pose
Super Active Bow Pose
Muscle Group(s) Stretched: Back, Shoulders, Chest, (potentially hip flexors and/or quads depending on your flexibility)
Muscle Group(s) Strengthened: Glutes, Quads (optionally back, if you choose to engage your erectors)
Type of Stretch: Active Static
Difficulty: All Levels
Suggested Prerequisites: none
This challenging variation on the “traditional” bow pose is a much more active back flexibility drill because you no longer get to use your hands for support.
How To
Step 1
Start in a bow pose: lying on your stomach, reaching back to grab your ankles (or a strap), pressing your feet into your hands to lift your chest (knees can stay on the floor, or you can lift them for a deeper backbend).
Step 2
Now for the real challenge - trying to keep your chest lifted as high as you currently have it, let go of your feet. Keep your arms reaching back, and try to keep that chest lifted
Hold your “Look, Ma, no hands!” bow pose for 5-10 seconds before lowering to the ground.
Modifications
Need to make it easier?
Keep it small! This does not have to be your bendiest bow. And don’t worry if your chest feels heavy, as long as you feel the muscles in your back engaging to slow it’s descent back to the floor, that’s a win.
Want to make it harder?
Lift your knees off the floor.
Related Content
Flexopedia: Bow Pose
Blog Post: Why Your Upper Back Sucks at Backbending (and How to Make it Suck Less)
Blog Post: 6 Cat-Cow Variations for Spinal and Shoulder Mobility
Blog Post: Back Extensions: The Backbender’s Broccoli
