How to Assume the Full Bow Pose in Bikram Yoga

The full bow pose is the nineteenth posture in Bikram series of yoga. Though it is performed on the stomach, the full bow is still considered a backbend. As you move into the form, the entire front of your body is engaged in the stretch—ankles, thighs, groin, hips, abdominals, chest and even throat. At the same time, you’ll also be working on your back, increasing both its strength and flexibility. Once you begin to master the full bow, you should experience an improvement in your posture.

Things You'll Need

  • Yoga mat
  • Loose, comfortable clothing
  • Yoga straps (optional)
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Instructions

    • 1

      Lie on the mat with your stomach on the floor and your arms positioned at your sides. Your legs should be no wider than your hips and remain that way through the entirety of the sequence.

    • 2

      As you exhale, bend your knees until the heels of both feet come close to your buttocks. At the same time, reach back over your shoulders, bending your elbows, and grab your big toes—the right hand grabs right big toe and the left hand grabs left big toe. Your grip should consist of the thumb and first two fingers of your hand, positioning the thumb between the big toe and the second toe of each foot.

    • 3

      Draw your legs up away from your buttocks and lift your thighs off the floor. At the same time, gently pull your elbows forward. The pull should be done one elbow at a time, and not force your body into an uncomfortable position.

    • 4

      Bring your elbows forward until your hands are positioned by your ears. Your elbow should now be pointing straight out in front of you.

    • 5

      Draw your elbows together until they meet in front of your head. You’ll feel a slight pull in your shoulder blades so don’t be concerned when this happens. Again, do not force your body into a painful position.

    • 6

      Let your head tilt back, keeping the throat soft, and hold this position for 30 seconds, breathing comfortably and evenly, before coming out of the pose.