ProneBeginner
Side Bow Pose
Parsva Dhanurasana
Side Bow Pose (Parsva Dhanurasana) rolls the classic bow onto its edge, amplifying core engagement and massaging the abdominal organs.
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How to Perform
- 1
From Dhanurasana, stabilize the lift of chest and thighs with steady breath.
- 2
On an exhale, guide both legs and chest to roll onto the right side while keeping ankles clasped.
- 3
Reach the top shoulder back and keep knees hip-width as you balance on outer right ribs and hip.
- 4
Breathe for 2–3 cycles, pressing feet into hands to maintain the bow shape.
- 5
Inhale to return to center bow, then repeat rolling to the left before lowering to the mat.
Benefits
- Intensifies compression and stimulation of abdominal organs to support digestion.
- Strengthens obliques and spinal stabilizers through lateral balance.
- Builds coordination and focus while maintaining an open chest.
Alignment Cues
- Hips stack gently without collapsing into lower back.
- Elbows stay hugging toward midline.
- Thighs remain parallel and lifted off mat.
- Core stays engaged to control the roll.
Common Mistakes
No common mistakes listed.
Contraindications
- • Pregnancy
- • Serious low back injury
- • Shoulder instability that limits binding
Recommended Props
StrapBlanket under ribs
Tags
BeginnerBow PosesDhanurasana SeriesLegsProneShouldersSpineasana