Side bow pose (Parsva Dhanurasana)

Technique

1. Lying on your belly (prone position), bend your knees and reach back to take the feet with the hands, palms facing inward.
2. Push the legs up and back to lift into Bow Pose , then rock to the right side and continue pushing the legs away.
3. Gaze toward the third eye (center of forehead), keeping the head in line with the spine.
4. Take 5 breaths
5. Rock back to the center and repeat on the other side.

Form tips

1. As you roll to the side, try to keep the side body and ribcage grounded.
2. Most of the effort here comes from the legs pushing back and the hips pushing forward.
3. Externally rotate the upper arms and grasp the feet and ankles firmly.
4. Gaze toward the tip of the nose if you feel pinching or hinging in the neck.

Similar Exercises

• Raised ankles camel pose
• Block-support camel pose
• Bow Pose
• Camel pose
• Camel rotations

Equipment

• Ground (hands or body)