Vinyala

Pose sheet

One-Legged Bow Pose (Half Bow)

Eka Pāda Dhanurāsanaएकपादधनुरासन

Face down, hold one ankle and lift chest and thigh, supported on the opposite forearm.

Open this pose in the 3D body

Steps

Support

Abdomen, pelvis, left forearm and palm; left leg and instep grounded.

Enter

  1. Lie face down with your legs hip-width apart.
  2. Ground your left forearm; place your elbow beneath your shoulder.
  3. Bend your right knee; hold your ankle with your right hand.
  4. Draw your toes toward your shin; inhale and press your foot back.
  5. Lift your chest and right thigh; keep your left leg grounded.

Hold

  1. Press your left forearm down and reach your sternum forward.
  2. Keep your pelvis grounded and your torso facing forward.
  3. Press your ankle into your hand, keeping your arm straight.
  4. Press your left instep down; keep that thigh internally rotated.

Exit

  1. Exhale and slowly lower your chest and right thigh.
  2. Release your ankle, straighten your leg, and rest face down.
  3. Repeat on the other side, switching arms and legs.
Breathing
Inhale to rise; breathe continuously; exhale to lower.
Gaze
Forward, slightly upward; maintain length behind your neck.
Duration
About five breaths per side.

Adapt

Adaptations

  • StrapLoop a strap around your ankle and hold its end.
  • Grounded thighKeep the held thigh grounded and reduce your lift.
  • BlanketPlace a folded blanket under your pelvis.
  • Bolster and blockSupport your pelvis on a bolster and your forearm on a block.

Variations

  • Free arm extended forward and grounded.
  • Crossed grip: hold your ankle with the opposite hand.
  • Overhead grip with a strap: advanced variation.

Signals of effort

  • Spinal extension with your chest and one thigh lifted.
  • Held knee bent under tension from the grip.
  • One shoulder extended backward; the other supports your weight.
  • Abdomen and pelvis pressing against the floor.