PA-0084
At a glance
A prone backbend gripping both ankles and kicking the feet up and back, creating a bow-like curve through the whole front body. Like several other backbends in this library, the kick is the actual engine of the pose, not a passive stretch of the legs into the hands.
“Kick into the hands before the chest lifts higher.”
Essence
Students often focus on how high the chest and thighs lift, when the real driver of that height is how actively the legs kick back into the gripping hands. A strong kick with a moderate lift is doing more for the pose than a passive, effortless-looking high lift.
Intention
To create a full-body backbend by actively kicking the feet back into gripping hands, opening the whole front body.
What this pose develops
Physical
- •Quadriceps and hip flexor strength through the active kick
- •Spinal extension through the whole back
- •Shoulder flexibility through the reach to the ankles
Mental
- •Trusting an active, effortful mechanism over a passive stretch
- •Sustained engagement through a demanding, whole-body pose
Teaching concepts
- •Cueing the kick as the primary action, more than any instruction about the chest or thighs lifting
- •Reading whether the lift is coming from an active kick or a passive sagging into the shoulders
How to practise
- 1Lie on the belly, bend the knees, and reach back to grip the outside of each ankle.
- 2Flex the feet slightly to secure the grip.
- 3Begin kicking the feet back and up into the hands, resisting the grip with real strength.
- 4Let that kick lift the thighs and chest off the floor together.
- 5Keep the gaze forward or slightly up, neck long.
- 6Hold, continuing to kick actively rather than settling into a static position, then release with control.
Alignment exploration
Instead of searching for the “correct” position, notice:
- •Grip stays secure on the ankles, not sliding onto the feet themselves.
- •Knees stay roughly hip-width, not splaying wide.
- •Chest and thighs lift together, driven by the kick rather than independent efforts.
- •Neck stays long, not thrown back sharply.
Breath
Full, steady breaths, though the chest's expansion in this position can make breathing feel different than usual. That sensation is a normal part of the pose, not a sign of a problem.
Teacher’s eye
Notice whether the legs are actively kicking or just being held in a stretched position by the arms. A student whose thighs are barely lifting despite gripping the ankles usually needs a cue to kick harder, not a cue about the upper body.
Student practice
Reflect after practising:
- •The kick is the whole mechanism here. If you're not actively kicking, you're missing most of what this pose offers.
- •A strap around each ankle, held instead of a direct grip, is a completely valid way to access this pose.
Common movement strategies
Rather than mistakes, you may notice:
- •Practice the kick in isolation first, lying on the belly with knees bent and no hand grip, to feel what an active kick from the hip flexors and quadriceps actually feels like.
Modifications
- •A strap around each ankle if the direct grip is too far to reach comfortably.
- •Only one leg at a time (Half Bow) for anyone who finds the full pose too intense.
Props
Completion check
- ✓Release the grip and lower down with control, resting with the head turned to one side before moving on.
Related poses
Prerequisites
Prepares for
Complements
Counterposes
Alternatives
Progressions
Regressions
Related movement concepts
Search tags
More backbends poses
See all →This pose is one piece. Sequence/OS is the whole class.
Sequence Bow Pose into a full arc, teach it hands-free with Play Mode, and build your week of classes in one Sunday sitting.
Try it free for 7 days$30/month after trial. Cancel any time.