When you do Bow pose on your own while lying on your belly, it's really difficult to get a good stretch in your spine because gravity is working against you. Flipping the pose over with help from a partner and trying it upside down feels amazing. The person on top will get an unbelievable stretch in her torso, chest, and shoulders, and the person on the bottom will greatly appreciate the pressure and support on his lower back.
I know this pose looks like a really advanced move, but if you learn how to do it a step at a time, you'll be flying in no time. Keep reading to find out how to get into this safely.
- Let me start off by saying that if you're new to this kind of flying pose, make sure you do it with a spotter, or better yet, a yoga instructor. She'll be able to offer verbal cues to help you get up and stay balanced, since it'll be hard for you and your partner to see what's going on. Be sure to move slowly and with control. Also, you don't have to do this with a guy on the bottom. A woman is strong enough to lift someone too.
- Partner #1 (on the bottom) lies flat on his back on a mat.
- He bends his knees and Partner #2 (on top) stands by his hips and sits on the soles of his feet. She can hold onto his ankles for support. Partner #1 wants to lower his knees close to his ribs but doesn't want to rest them on his chest, since it'll be really hard to lift his partner from this position.
- Then Partner #1 slowly straightens his legs up towards the ceiling, so his feet are right over his hips. Straightening his legs will stack his bones so he'll hardly be using any muscle strength to hold Partner #1 up.
- When they both feel stable, Partner #2 can let go of Partner #1's ankles.
- You can stay here or Partner #2 can bend her knees and reach for her own ankles. Stay like this for five breaths and then let go. To come out of this pose, Partner #1 bends his knees slightly and shifts his feet away from his torso, so Partner #2 can place her feet gently on the ground.