Half Bow Pose (Ardha Dhanurasana)

Half Bow Pose is a unilateral backbend performed lying face-down that opens the chest, hip flexors, and quadriceps on one side at a time. It serves as an accessible entry point into deeper backbending work, helping practitioners build spinal extension and shoulder flexibility progressively. From the belly, one arm reaches back to clasp the ankle of the same-side leg, then the foot presses into the hand to lift the thigh and chest off the mat.

Cues

• Press your foot firmly into your palm to generate lift through the thigh rather than yanking with the arm.
• Keep the grounded half of your body heavy and stable so the working side can open fully.
• Soften the back of the neck and gaze forward or slightly down to protect the cervical spine.
• Breathe into the front of the chest and let each inhale deepen the arch organically.