half bow

Benefits:
  • Increase mobility in the knees, hips, spine and shoulders
  • Strengthens the quadriceps, back and shoulders
  • Improves posture
Cues:
  • Start by lying flat on your stomach
  • There are two arm positions for this pose:
    1. Extend your right arm out in front of you with your palm down onto the ground
    2. Place your right forearm on the ground having between a 45° and 90° angle at the shoulder
  • On an exhale press your right hand strongly into the floor lifting the shoulders and chest off the ground while also pressing the top of the right foot into the ground engaging the quads
  • On an inhale bend your left knee bringing your heel towards your seat
  • Bring your left hand back behind you to hold onto your left foot
  • On an exhale press your foot into your hand as you bring your heel towards your seat possibly bring your knee off the ground
Common Errors:
  • Not grounding the extended arm
  • Not grounding the extended leg
  • Not raising the chest off of the ground
Modifications:
  • Coming on to the forearms rather than having the palm on the ground
Cautions:
  • Neck
  • Shoulders
  • Back
  • Hips
  • ​Knees
Alternative Poses:

Anatomy

Lengthening:
  • Biceps
  • Deltoid (Posterior)
  • Pectorals
  • ​Rectus Abdominis
  • Quadriceps
  • Psoas
  • Iliacus
Strengthening:
  • Triceps
  • Deltoids (Posterior)
  • Trapezius
  • Quadriceps
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