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Bow pose - Extra activities - Educatall

Bow pose

Bow pose can be integrated in your yoga sessions once children are already familiar with other basic poses. It is somewhat more difficult to execute and may be challenging for some children. This is because their motor skills aren’t fully developed. Do not hesitate to modify the pose to make it easier for the children in your group. Bow pose helps develop children’s muscle tone and their spinal flexibility.


Basic instructions for bow pose:

  • Lie on your stomach, with your arms on either side of your body. Lower your forehead onto the floor and press your feet together.
  • Bend your knees and bring your heels up towards your back.
  • Grab your ankles with your hands.
  • As you breathe in, raise your upper body and legs towards the sky. Maintain this position for a few seconds.
  • Breathe out.


How to teach children to do bow pose:

  • Open, print, and laminate the following document: (Open bow pose).Bow pose
  • Show children the picture and let them see you doing bow pose.
  • Give them the basic instructions listed above.
  • Do the pose with them.

When should you use bow pose?

  • Bow pose can be included in the active phase of a yoga session.
  • Use this pose only once children are somewhat warmed up. This pose helps develop spinal flexibility.
  • Begin with cat pose to gently warm up the spine. Progress to bow pose.


A few variations:

  • Invite younger children to press their arms back without grabbing their ankles. Encourage them to breathe in and out as in the regular bow pose.
  • At the end of the pose, have children roll onto their back and pull their knees towards their chest. Invite them to gently rock side to side to massage their spine.

Maude Dubé, Specialized educator


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