Foot kicks into the handFree arm reaches forwardGaze ahead, chin levelStraight leg longHalf Bow Pose
Ardha Dhanurāsana
Read what the gnome says
Half Bow Pose! Lie on your belly, bend one knee, and hold the foot with the same-side hand. Press the foot into the hand, lift the chest, and reach the other arm forward. Breathe, then switch. Little archer gnome.
Works on Quadriceps · Chest · Spinal extensors
How to do it
- Lie face down and bend one knee, taking hold of the foot or ankle with the same-side hand.
- Reach the other arm forward and lift the chest.
- Kick the foot back into the hand and hold; switch sides.
Common mistakes
- Don’t pull the foot hard.
- Don’t crank the neck.
- Don’t hold the breath.
Benefits
- Opens the chest, front of the hips and shoulders.
- Strengthens the muscles along the back.
- Counters long hours of sitting and rounding forward.
Take care: Go easy or skip if you have lower-back, neck or wrist pain, or are pregnant. Stay in the comfortable range and never force depth.
Not medical advice. Ease off if anything feels sharp or wrong.
Similar poses Backbend
Bow PoseIntermediate
Bridge with Arms OverheadIntermediate
Camel PoseIntermediate
Frog Pose (backbend)Intermediate
Half Frog PoseIntermediate
Locust Pose AIntermediate
Practised by real people
Share your own version of this pose: it helps others practise and puts your profile in front of the community.