Vinyala

Pose sheet

Side Bow Pose

Pārśva Dhanurāsanaपार्श्व धनुरासन

Lying on your side, arch your torso, holding both ankles with your arms straight.

Open this pose in the 3D body

Steps

Support

Hip, ribs, and shoulder of the grounded side; head lifted.

Enter

  1. Lie on your belly and bend your knees.
  2. Grasp each outer ankle with the hand on the same side.
  3. Inhale; press your feet back and lift your chest and thighs.
  4. Keep your knees hip-width apart and your arms straight.
  5. Exhale; roll onto your right side, maintaining the bow.

Hold

  1. Keep hold of both ankles.
  2. Press your feet against your hands, keeping your elbows straight.
  3. Keep your knees hip-width apart.
  4. Lift your chest and keep your head off the floor.

Exit

  1. Inhale; return to the centered bow.
  2. Exhale; roll onto your other side and hold equally long.
  3. Return to center; exhale, release your ankles, and rest face down.
Breathing
Inhale to lift; exhale to roll; breathe normally.
Duration
Five breaths per side.

Adapt

Adaptations

  • Enter from your sideLie sideways; grasp both ankles and lift your chest.
  • Strap during preparationLoop a strap around both ankles; hold the ends.
  • Blanket during preparationPlace a blanket under your pelvis while preparing the centered bow.

Variations

  • Dhanurāsana: centered bow, with the abdomen grounded.
  • Final form: legs together after lifting.

Signals of effort

  • Sustained spinal and hip extension.
  • Bent knees with ankles held.
  • Traction between the legs and arms.
  • Sideways rolling while maintaining both grips.