One-Legged Bow with Toe Hold

Ekapāda Pādāṅguṣṭha Dhanurāsana

One-Legged Bow with Toe Hold
⇄ both sides
CategoryBackbends TypeStretch LevelAdvanced Hold20 sec MusclesBack, Chest, Legs BreathingDeep chest breathing

A variation of: Bow Pose

How to do it

  1. EnterLying on your belly, take hold of the toes of one foot with your elbow pointing up, and draw that foot toward your head.
  2. HoldRotate your shoulder open and reach your foot toward the back of your head. The other side stays steady on the floor.
  3. ExitGently release your foot and switch sides.

Benefits

A deep, asymmetrical ring — a step toward the full toe hold.

Cautions

  • Lower back problems
  • Shoulder joint injuries
  • 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

  • Deep Backbend 35 min · Advanced · voice-guided in the app subscription

Similar poses

Wheel Pose Wheel Pose Advanced Pigeon Pose (Backbend) Pigeon Pose (Backbend) Advanced One-Legged King Pigeon Pose One-Legged King Pigeon Pose Advanced King Cobra Pose King Cobra Pose Advanced Bow Pose with Toe Hold Bow Pose with Toe Hold Advanced One-Legged Wheel Pose One-Legged Wheel Pose Advanced

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