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One-Legged Bow Pose

Eka Pada Dhanurasana

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About This Pose

One-Legged Bow Pose (Eka Pada Dhanurasana) performs the bow shape on one side at a time, holding one ankle while extending the other leg. This asymmetric variation creates a deeper stretch in the hip flexor and quadricep of the lifted leg while requiring greater back strength to maintain the lift. It's excellent for addressing side-to-side imbalances.

Step-by-Step Instructions

1
Enter Bow Pose
2
Release one ankle
3
Extend that leg straight
4
Keep holding other ankle
5
Maintain lift
6
Switch sides

Alignment Cues

Stay centered
Control breath throughout
Keep extended leg active
Maintain chest lift

Benefits

Deepens hip flexor stretch
Addresses imbalances
Builds single-side strength
Intensifies quad stretch
Prepares for full Bow
Improves body awareness

Modifications

Use strap on held ankle
Lower extension

Variations

Leg extended higher
With twist

Cautions & Contraindications

Cautions

Keep hips grounded
Move slowly

Avoid this pose if you have:

Back injury
Knee pain

Use This Pose

Quick Facts

Primary Focus

spine

Secondary Focus

core

Suggested Hold

30 seconds

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