Bow Pose Variations (Dhanurāsana)

From Bow Pose, roll onto one side holding the ankles. Keep your knees in. Then rock back into Bow Pose and roll onto the other side. Gravity helps here: the weight of the body enhances the shoulder and chest stretch.

This underrated variation stretches the two shoulders in opposite directions: the back of the shoulder and the triceps of one arm, and the front of the shoulder of the arm crossing the body.

From prone position, reach across the body for the opposite leg. Help yourself with the same-side arm to pull the leg towards the opposite hand. Then grab the inner foot of the other leg with the opposite arm.

This pose is most commonly used as a preparation for Wheel Pose. It is performed on the tiptoes, as the name prapada suggests.

Maintain length in the back of the neck – place the crown of the head on the floor to ensure the right head position.

The Sanskrit name clearly states that this pose is connected to Bow Pose – it is its upward manifestation.

This advanced pose takes careful preparation, and while extensibility of the front chain is implied, the strength it takes from the arms, the entire back chain and the front of the thighs is not obvious. With practice, shift the weight towards your arms.

This variation requires solid hamstring flexibility of the raised leg, so make sure to prepare with poses like Front Split Pose, Vasiṣṭhāsana or even Single-Leg Camel Pose. Modify by flexing the knee.

Avoid standing on tiptoes; instead, ground through the entire foot and use the pushing strength of the leg to shift the weight towards the hands.

This advanced pose is best built through a series of backbend conditioning poses like King Cobra Pose or Locust Pose, and then approached carefully with preparatory poses using a strap or even a yoga wheel.

As you flip the grip, stop in each phase to check in with your breath and notice how your shoulders feel. Safety first.

When you've practiced Big Toe Bow Pose and can breathe in it and stay calm, you can consider moving into its side-lying variation. This is best practiced with the assistance of an experienced teacher.

The biggest challenge is the entrance itself, which can be quite intimidating. Only move into this pose if you feel perfectly safe in Big Toe Bow Pose.