[Pose Of the Week] Half Bow Pose (Beginner)

Stretch the back, legs, shoulders, and more with the gentle and calming Half Bow Pose…

Half Bow Pose (Ardha Dhanurasana) is a versatile beginner-level yoga pose that helps to improve overall flexibility, while improving balance and focus. This gentle back bend pose also stretches the legs, arms, ankles, abdominal muscles, and spine, opens the chest and shoulders, and is thought to soothe and calm the mind. It also strengthens the back and core muscles, and may help improve posture.

This is a great variation for those who are working their way up to the full Bow Pose, or who need a gentler version due to restricted movement or limited flexibility in the back and legs.

Half Bow Pose is generally a very gentle pose, but those with injuries or recent surgery to the legs, lower back, knees, or shoulders, or those who are pregnant, should skip this one.

How to Do Half Bow Pose:

1.) Begin laying flat on your stomach on your mat.

2.) Move your palms so they are face down, slightly in front of you. Lift your shoulders off the mat and press your forearms into the mat in front of you.

3.) With your toes pointed, bend your left knee in so that your toes are pointing towards your head.

4.) Reach back with your left hand and hold on to your left ankle from the outside of the foot.

5.) Press your right foot into the floor and engage your leg. While holding your left ankle, kick your foot away from your body, while pulling your ankle towards your back with your left hand creating a pulling sensation throughout the body.

6.) Release the pose down to the mat and repeat on the opposite side.