How to do Half Bow
On the floorHoldBoth sidesIntermediate
Half Bow is a on the floor stretch for your psoas, spine and upper back. Do it on one side, then switch.
Step by step
- 1Lie on your stomach with legs extended and forearms on the floor.
- 2Bend one leg at the knee, bringing your heel towards your glute.
- 3Reach back with your hand to grab your ankle.
- 4Press your foot into your hand while lifting your chest and thigh off the floor.
What you should feel
Feel the front of your right thigh and hip open.
Form tips
- Keep the opposite leg active by pressing it into the floor. Ensure both legs remain parallel.
- Let your foot press gently into your hand.
- Breathe into your chest… slow and easy.
Make it easier
If your knee feels strained, hold your ankle with a strap or towel.
Coming out of it
On your next exhale… let go of your foot… and lower down to rest.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Half Bow with a coach
In BendEase, a voice coach talks you into Half Bow, cues you through the hold and tells you when to switch sides, while the guided video shows you exactly how. It's built into routines for your psoas and spine.
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