Bow

Benefits:
  • Stretches throat, chest, shoulders, biceps, quadriceps, hip flexors and ankles
  • Strengthens quadriceps isometrically
  • Increases mobility in the shoulders, knees and hips
  • Improves posture
  • Injury prehabilitation and rehabilitation
Cues
  • Start by lying flat on stomach
  • Place your ams on either side of your body
  • On an inhale bend your knees bringing both heels towards your seat
  • Reach behind you and hold onto the left foot with your left hand and then the right foot with the right hand
  • Bring your knees and thighs towards each other
  • On an exhale kick your feet into your hands
  • On an inhale bring your chest and shoulders off of the ground 
  • If you have the ROM to you can also lift your knees and thighs off of the ground
Common Errors:
  • Keeping length in the neck and throat
  • Not kicking the feet back into the hands
Modifications:
  • Using a strap around the ankles
Cautions:
  • Neck
  • Back
  • Hips
  • Knees
Alternative Poses:

Anatomy

Lengthening:
  • Quadriceps
  • Psoas
  • Iliacus
  • Core
  • Pectorals
  • Deltoids (anterior)
Strengthening: