Side Bow

Pārśva Dhanurāsana

Read what the gnome says

Side Bow! Lie on your side, bend the top knee and hold the foot with the top hand. Press the foot into the hand, lift the chest, and keep the hips stacked. Don't twist the lower back. Breathe, then switch sides. Bendy gnome archer.

Works on Obliques · Spinal erectors · Glutes

How to do it

1. Lie face down and take hold of both ankles for Bow Pose.
2. Kick into the hands, lift, then roll gently onto one side, keeping the hold.
3. Stack the hips, open the chest and keep the neck long; hold and roll back.

Common mistakes

• Don’t let go of the feet to catch yourself: roll slowly.
• Don’t crank the neck.
• Don’t force the roll.

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.

Suggest a correction

Not medical advice. Ease off if anything feels sharp or wrong.

Similar poses Backbend

• Forearm Wheel with Bent KneesAdvanced
• Full BowAdvanced
• Full LocustAdvanced
• Half-Lotus WheelAdvanced
• Kapotasana (Pigeon Backbend)Advanced
• King Dancer PoseAdvanced