[Pose Of the Week] Side Bow Pose (Intermediate)

Stretch the legs and arms, release stress, and stimulate the internal organs with Side Bow Pose…

Side Bow Pose (Parsva Dhanurasana) – also known as Flank Bow Pose – is a unique yoga back bend stretch that is done lying on your side. This beginner-to-intermediate level pose offers a great stretch for the entire front body, including the legs, ankles, knees, abdomen, and chest. It also stretches the arms, shoulders, and wrists, while strengthening the back and hamstrings and opening the ribs and lungs.

This pose is also believed to help relieve stress, relax the body and mind, and stimulate the Heart Chakra, lungs, and digestive organs as well as the circulatory system. It may also help relieve menstrual symptoms and lower back pain.

Beginners who have trouble reaching the feet behind them may wish to loop a yoga strap around the ankles and hold onto this. Keep the elbows straight in the pose, and don’t let the top knee pop up – instead, focus on trying to pull your knees towards each other.

You should always wait at least 3 hours after eating before performing this pose, and don’t perform it too close to bedtime. Those who are pregnant, suffering from a hernia or a neck or lower back injury, or who have injuries, arthritis, or recent surgery to the ankles or knees should avoid this one.

How to Do Side Bow Pose:

Lie in a prone position on your stomach on the mat.
Bring your head up and bend your knees, pulling the toes towards your head.
Inhale and reach behind you to hold your ankles with your hands.
Lift the thighs off the floor and try to pull your arms and lift the legs as much as possible as you pull up into Bow Pose.
Inhale and roll your shoulders forward.
Exhale and bring your right shoulder towards the floor as you roll onto your side.
Squeeze the knees together and keep the neck aligned with the spine
Keep your gaze towards your nose as you rest in the pose.
Stay here for 5 breaths.
Exhale and roll back onto your stomach, and then roll into the left side.
Rest here on the other side and take 5 breaths.
Finally, return to the center, rolling onto your stomach with an exhale.
Release and straighten the legs and relax into a prone position.
Rest here with your forehead on your hands for a few breaths, then counter the stretch in Child’s Pose for a few minutes.