Floor Bow Pose

What is Floor Bow Pose?

Floor Bow Pose gets its name from the body’s shape in the position, with the legs and torso forming the body of an archer’s bow and the arms resembling the string. This posture opens up the ribcage and stretches out the spine while strengthening the back and stabilizing the legs.

How do you do Floor Bow Pose?

  • Step 1

    Lying on your belly, bend your knees toward your buttocks and reach your hands back to hold the outside of each foot. Keep your head facing down and your knees hip-width apart.

  • Step 2

    Inhale and lift your heels away from your buttocks while lifting your thighs off the floor. Your head and upper torso will naturally lift off the ground, but keep your gaze downward.

  • Step 3

    Continue to lift your heels and thighs higher as your upper body continues to rise off the floor.

  • Step 4

    Lift your upper torso further, with your gaze directed toward the ceiling. Press your shoulder blades against your back to open up the chest.

How do you modify Floor Bow Pose?

  • Floor Bow Pose for Beginners

  • Advanced Floor Bow Pose

What are the benefits of Floor Bow Pose?

  • Back Stretch

  • Flexibility

  • Core Strength

Expert opinion

This pose expands the rib cage and lung capacity to increase oxygen intake and may be helpful with bronchitis, constipation, diabetes, lower back pain, obstructive lung disease, and other abdominal and chest conditions.
Michael Houghton,Bikram Yoga Fitzroy in Melbourne

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