Gomasana
Back to asanas
Side Bow Pose
Backbend

Side Bow Pose

Parsva Dhanurasana

The rolling side variation of Bow Pose — from Dhanurasana, the body rolls to one side so the entire pose rests on the hip, deepening the chest opening and creating an intense lateral stretch. Commonly taught as the dynamic continuation of Bow Pose.

  • ·Opens the chest
  • ·Opens hips and chest
  • ·Stretches hips and thighs
  • ·Massages abdominal organs

Instructions

  1. 1Lie on your right side with your legs stacked and your right arm extended under your head.
  2. 2Bend both knees and reach your left hand back to grasp the outer edges of both feet or ankles.
  3. 3On an inhale, kick your feet away from your body while simultaneously lifting your chest off the mat.
  4. 4Roll slightly onto the front of your hip to find balance and open the front body fully.
  5. 5Keep your neck long and your gaze forward, avoiding any compression at the back of the neck.
  6. 6Hold for three to five breaths, then slowly release and repeat on the left side.

Contraindications & precautions

  • ⚠Lumbar disc herniation or lower back injury — the lateral spinal extension and backbend component can compress the lumbar vertebrae.
  • ⚠Knee ligament damage or meniscus tear — gripping the feet in deep knee flexion places significant strain on already vulnerable knee structures.
  • ⚠Pregnancy beyond the first trimester — lying on the side with deep spinal extension and abdominal stretching is contraindicated as the belly grows.

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