Half Bow Pose

Technique

How to perform Half Bow Pose

1. Lie on your stomach with both legs extended and the nonworking hand beneath that side of the pelvis as in the existing setup.
2. Bend the working knee and reach back with the same-side hand to hold the foot or ankle.
3. Lift the working thigh and upper chest into the foot-held backbend while keeping the other leg supported on the floor.
4. Maintain the bent-knee shape and active lift rather than forcing the foot toward the buttock or turning the pose into a straight-leg lift.
5. Hold the position with steady breathing, then lower the thigh and chest under control before releasing the foot.
6. Return to the starting position and repeat on the other side.

Programming relevance

Muscles involved