ProneAdvanced

Extended Bow Pose

Parsva Dhanurasana

www.yoga-sequencing.com

About This Pose

Extended Bow Pose (Rolling Bow) takes the classic Dhanurasana into a more dynamic expression by rocking forward and back. This rolling motion massages the abdominal organs, stimulates digestion, and adds a cardiovascular element to the backbend. The extended position increases the stretch in the quadriceps and hip flexors while challenging back strength.

Step-by-Step Instructions

1
Enter Bow Pose
2
Rock gently to one side
3
Roll onto side
4
Return to center
5
Roll to other side
6
Continue with breath

Alignment Cues

Stay steady throughout
Breathe smoothly
Keep grip on ankles
Control the movement

Benefits

Massages abdominal organs
Stimulates digestion
Adds cardiovascular element
Deepens backbend
Increases hip flexor stretch
Dynamic and energizing

Modifications

Practice without rolling
Smaller movements

Variations

Full rolls
Hold at each side

Cautions & Contraindications

Cautions

Move slowly and controlled
Maintain control throughout

Avoid this pose if you have:

Back injury
Neck pain

Use This Pose

Quick Facts

Primary Focus

spine

Secondary Focus

core

Suggested Hold

30 seconds

Related Poses

Extended Hand-to-Big-Toe Pose

balancing

Prone Arm Reach

prone

Extended Prone Reach

prone

Cobra Pose

prone