YogaFold
YOGAFOLD · POSE GUIDE
Bow Pose
Dhanurasana
Hold the ankles and press the feet backward to lift the chest and thighs.
Dhanus means bow.
Movement guidance
Preparation
Lie face down, bend the knees, and take hold of the ankles.
Entry and alignment
Press the feet back into the hands and allow the chest and thighs to rise.
Hold and breathe
Avoid letting the knees spread excessively or forcing the height. Keep breathing comfortably without holding your breath.
Exit and next movement
Reduce the foot pressure, lower the chest and thighs, release the ankles, and lower the legs.
Variations and sequence transitions
Choose variations and transitions within your comfortable range.
Parsva Dhanurasana · Side Bow
Turn onto the side while maintaining Bow's ankle hold. Do not roll by twisting the shoulders or knees.
Easier variations and preparation
Practice with one ankle held at a time.
Difficulty refers to the photographed form. Individual experience may differ.
Bhujangasana (Cobra Pose)
Salamba Bhujangasana (Sphinx Pose)
Salabhasana (Locust Pose)
Ardha Bhekasana (Half Frog Pose)