One-Legged Bow Pose

Ekapāda Dhanurāsana

One-Legged Bow Pose
⇄ both sides
CategoryBackbends TypeStretch LevelIntermediate Hold25 sec MusclesBack, Chest, Legs BreathingEach inhale lifts the chest and leg

A variation of: Bow Pose

How to do it

  1. EnterLying on your belly, take hold of one ankle. Reach the other arm forward and keep the other leg on the floor.
  2. HoldPress your foot into your hand to lift your chest and thigh. Try to keep your pelvis level.
  3. ExitLower your leg and switch sides.

Benefits

Prepares you for full Bow Pose by working each side separately.

Cautions

  • Lower back problems
  • Pregnancy

This site is for general information and is not medical advice. If you have pain, an injury, a chronic condition, or are pregnant, check with a qualified professional before practicing.

Counterpose

Child's Pose Child's Pose Beginner

Where it appears

  • Spine Wave 13 min · Intermediate · voice-guided in the app subscription
  • Deep Backbend 35 min · Advanced · voice-guided in the app subscription

Similar poses

Camel Pose Camel Pose Intermediate Fish Pose Fish Pose Intermediate Frog Pose Frog Pose Intermediate Revolved Cobra Pose Revolved Cobra Pose Intermediate Bird Dog with Foot Hold Bird Dog with Foot Hold Intermediate Snake Pose Snake Pose Intermediate

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