Upward Bow

This past weekend I was in Seattle with my sisters  who are pretty into yoga as well and while we were there, my younger sister was fixating on back bends because she felt like they really open up her chest to breathe better and feel better. So here it is! A post about how wonderful back bends are.

I suggest trying to do it every morning or evening, or both! Don’t worry about your level of flexibility or ability to hold the pose for a long period of time, because everyone starts at the same level. You may feel pressure in your head from being upside down, if so, just slowly come out of the pose and rock back and forth on your back.

Step by Step


  • Lie on the floor with your knees bent and directly over heels and palms facing your shoulders, elbows bent.
  • Place arms at your sides, with palms facing down. Exhale, and press your feet into the floor as you lift hips.

    For a more easy variation

  • Clasp hands under lower back and press arms down, lifting hips until thighs are parallel to floor, bringing chest toward chin. Hold for 1 minute.
  • Make it easier: Place a stack of pillows underneath your tailbone.

When you come out of the pose be sure to curl your body and rock out your back.

While in this pose focus on how your body feels, do not push your self too hard or make yourself feel uncomfortable.

Stay in the pose anywhere from 5 to 10 seconds or more, breathing easily. Repeat anywhere from 3 to 10 times.

A great thing to focus on while practicing the Upward Bow is the quote below. You will become better as you practice, just don’t rush it. The same with life, you will get where you are meant to be when it is right and not a moment too soon.


Benefits to Upward Bow
Expands your chest and shoulders making your upper body and chest cavity feel open and light.
Stretches you hip flexors and core musculature. A majority of stress is held in your shoulders and hips.
Stretches your wrist flexor muscles, this is great because they are often not stretched enough.
Strengthens the muscles that control your shoulder blades, helping posture.
Relieves some forms of low back pain from stretching.

Image & Information from My Yoga Online and Fitness Magazine


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