Overall the correct leg action is critical to getting into the upward bow. Most people instinctively use their quadriceps in a push action, which thrusts weight toward the head and arms, making it very difficult to raise the upper body off the floor. Initiating the lift of the pelvis with more of a “pulling” action resolves this difficulty.

One of the challenges to accomplishing this is to use the hip extensors to support the action in the legs, rather than the quadriceps as knee extensors. The strength of the hamstrings and adductor magnus can significantly decrease the work in the quadriceps.

Of the adductor group, the adductor magnus is most useful for the upward bow because it creates hip extension and internal rotation along with adduction— all actions that support the alignment of this pose. The gluteus maximus is less useful for hip extension in this position because it can create external rotation, which can lead to compression in the sacrum and lower-back pain.

The arms need to move freely overhead, and in a combination with mobilizing the scapulae and stabilizing the external rotation in the shoulder joints with the rotator cuff creates the necessary balance. If the latissimus dorsi are tight, they will restrict the ability of the scapulae to upwardly rotate. This can force excessive action into the spine or shoulder joints.

Similarly, if there is a restriction in hip extension, too much of the action can accumulate in the lumbar spine.