Side Bow Pose

Parshva Dhanurasana · पार्श्व धनुरासन

Side Bow Pose

Parshva Dhanurasana · पार्श्व धनुरासन

Backbend

Level

Advanced

Body

Backbend

How to practice

Use a gentle side-lying thigh stretch as preparation. Keep your head supported, hold the top foot only if comfortable, and avoid pulling at the knee.

Benefits

Strengthens the back of the body and stretches the chest, front hips, and thighs. Moving onto the side adds coordination and control of the bound body shape.

Who should avoid or modify

Avoid during pregnancy or with abdominal, knee, or back pain. Lift through the chest without forcing the feet upward or compressing the lower back. Roll slowly and keep pressure off the lower shoulder rather than dropping onto it.

Recommended next

Poses that flow naturally after this one

Intermediate0

Bow Pose

Dhanurasana

Beginner0

Corpse Pose

Shavasana

Beginner0

Easy Pose

Sukhasana

Counterposes

Poses that balance and release this shape

Beginner0

Corpse Pose

Shavasana

Beginner0

Child's Pose

Balasana

Beginner0

Cat Pose

Marjarasana

Flows with this pose

Community flows that include this asana

Build a flow with this pose

Open the canvas and sequence asanas into your own practice.

Side Bow Pose

Parshva Dhanurasana · पार्श्व धनुरासन

Side Bow Pose

Parshva Dhanurasana · पार्श्व धनुरासन

Backbend

Level

Advanced

Body

Backbend

How to practice

Use a gentle side-lying thigh stretch as preparation. Keep your head supported, hold the top foot only if comfortable, and avoid pulling at the knee.

Benefits

Strengthens the back of the body and stretches the chest, front hips, and thighs. Moving onto the side adds coordination and control of the bound body shape.

Who should avoid or modify

Avoid during pregnancy or with abdominal, knee, or back pain. Lift through the chest without forcing the feet upward or compressing the lower back. Roll slowly and keep pressure off the lower shoulder rather than dropping onto it.