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Bow Tie Pose

Bow Tie Pose

Bow tie is an excellent stress reliever as its one pose, like eagle arms, that gets deep into the shoulder blades to release tightness and tension. As one of the few upper body yin yoga poses, this is one you’re going to want to have for your own practice or to suggest to your students.

Get into Bow Tie Pose Step-by-Step

  1. Begin in sphinx pose.
  2. Walk your left arm slightly forward.
  3. Slide your right arm underneath your left armpit and out to the left edge of your mat.
  4. Cross your left arm over your right, extending it out to the right side.
  5. Dip your head forward when you can no longer walk your hands out in opposite directions.


  • Physical: A great release for tension in muscles between and around your shoulder blades.
  • Energetic: Meridians stimulated in this pose include the Large Intestine, Triple Burners, and Small Intestine.
  • Emotional & Mental: Bow tie is said to be a stress reliever because it targets the upper back where stress tension is most often held. It opens the heart and throat chakras through the back sides.


  • If any tingling or pain is felt, avoid this pose and try thread the needle instead.


  • Thread the Needle: Begin in a tabletop position. Thread your right arm under your torso and left armpit, landing on the back of your arm and shoulder. Your left hand may stay where it is, or lift your left arm to the sky and then drape it behind your lower back. Gently press into the back of your right arm.
  • Supported Bow Tie: Place a block under your forehead instead of letting the head drop with its full weight.

Get Out of the Pose

  1. Slowly lift your head.
  2. Bend into your elbows as you walk your fingers towards the middle of the mat.
  3. Come back into sphinx pose or crocodile.

Counter Poses

How Long to Hold Bow Tie?

  • 3-5 minutes per side.

Practice Bow Tie Pose in a Class

Back to yin yoga pose directory.

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