Kneeling Bow Pose anatomy

Kneeling Bow Pose · Vyaghrasana (Bow) · Tư thế quỳ cây cung

Kneeling Bow Pose mainly works gluteus maximus (right), hamstrings (right), quadriceps (right), erector spinae; it stretches rectus femoris (right), iliopsoas (right), tibialis anterior (left), rectus abdominis; gluteus medius (left), multifidus, transversus abdominis stabilize.

Opening the 3D model…

From tabletop (hands under the shoulders, knees under the hips), shift the weight onto the right hand and left knee. Bend the right knee, bring the right foot up toward the head, then reach back with the left hand to hold the top or outer edge of the right foot. Kick the foot into the hand to lift the right thigh high, open the chest forward, lift the head gently and gaze ahead; the whole body curves like a bow. Keep the hips close to level and draw the belly in lightly so the lower back doesn't crunch. The right glutes and hamstrings and the back muscles work, while the front of the right thigh and hip and the left chest and shoulder stretch. Unlike Tiger Pose, one hand leaves the floor to hold the foot, so it asks for more balance. With wrist pain rest on the fist; with knee pain pad the kneeling knee with a blanket; if the hand can't reach, loop a strap around the foot.

Muscles in this pose

Working (contracting): Gluteus maximus (right), Hamstrings (right), Quadriceps (right), Erector spinae, Serratus anterior (right), Splenius capitis

Stretching: Rectus femoris (right), Iliopsoas (right), Tibialis anterior (left), Rectus abdominis, Pectoralis major (left), Deltoid (left), Biceps brachii (left), Wrist flexors (right)

Stabilizing: Gluteus medius (left), Multifidus, Transversus abdominis, Obliques, Triceps brachii (right), Rotator cuff (right)

Why these muscles work or stretch

• Gluteus maximus · Working (contracting): Extends the hip to lift the right thigh high
• Hamstrings · Working (contracting): Bend the right knee and help the glutes lift the leg
• Quadriceps · Working (contracting): Kick the right foot into the left hand to open the chest
• Erector spinae · Working (contracting): Arches the back to lift the chest and head
• Serratus anterior · Working (contracting): The right hand pushes the floor away, keeping the shoulder blade on the rib cage
• Splenius capitis · Working (contracting): Lifts the head gently, gaze forward
• Rectus femoris · Stretching: Unlike the rest of the quadriceps, lengthened by hip extension combined with knee flexion
• Iliopsoas · Stretching: The front of the right hip lengthens as the thigh lifts back
• Tibialis anterior · Stretching: The top of the left foot rests on the floor
• Pectoralis major · Stretching: The left chest stretches as the left arm reaches back
• Deltoid · Stretching: The front fibers stretch as the left arm reaches back
• Wrist flexors · Stretching: Lengthened as the wrist bends back; still working to press the base of the fingers down and protect the wrist
• Gluteus medius · Stabilizing: Keeps the pelvis steady over the supporting knee
• Multifidus · Stabilizing: Keeps the lumbar vertebrae from crunching
• Transversus abdominis · Stabilizing: Hugs the belly in lightly to protect the lower back
• Obliques · Stabilizing: Keep the torso from twisting as one hand and one leg leave the floor
• Triceps brachii · Stabilizing: Keeps the right elbow straight without locking it
• Rotator cuff · Stabilizing: Steadies the supporting shoulder

Practice cues

• Supporting arm straight under the shoulder; push the floor away so the shoulder doesn't sink
• Kick the foot into the hand to lift the thigh; don't crunch the lower back
• Keep the hips close to level, the chest open forward and the back of the neck long

Benefits

• Strengthens the glutes, hamstrings and back muscles
• Stretches the front of the hip and thigh of the lifted leg and the chest and shoulder of the holding arm
• Trains balance and shoulder stability on two points of support

Cautions / contraindications

• Use caution with wrist or shoulder pain on the supporting side; rest on the fist
• Use caution with knee pain; pad the kneeling knee with a folded blanket
• Use caution with low back pain; lift the thigh lower and keep the belly gently engaged

Easier variations

• Loop a strap around the lifted foot and hold the strap
• Practice Tiger Pose, keeping both hands on the floor

General information, not a substitute for advice from a doctor or teacher.

Written and reviewed by Yoga An Viên center · Updated 24/10/2026

Related poses

• Half Bow Pose Ardha Dhanurasana
• Tiger Pose Vyaghrasana
• Camel Pose Ustrasana
• Upward Plank Pose Purvottanasana
• Little Thunderbolt Pose Laghu Vajrasana
• Low Lunge Anjaneyasana

A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)