BhujangasanaMind · Body · Spirit
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Asymmetric prone backbend

Half Bow

Ardha Dhanurasana अर्धधनुरासन

Beginner to intermediateApprox. a brief, comfortable hold per sidePronunciation: AR-dhuh dhun-oo-RAH-suh-nuh (approximate English cue)

Half Bow is a prone backbend variation in which one knee bends and the same-side hand may reach toward the foot. The grasp is optional; keep the lift small and use a strap only if a teacher has shown a comfortable setup.

Line-art illustration of Half Bow (Ardha Dhanurasana)
Sanskrit nameArdha Dhanurasana
Practice typeAsymmetric prone backbend
Suggested levelBeginner to intermediate
Practice within a comfortable rangeThis guide is general education, not individualized medical advice. Stop if you experience sharp pain, numbness, dizziness, or breathing difficulty.

What is Half Bow?

Ardha Dhanurasana is a one-sided variation from the prone Bow family. The name can refer to different shapes, so keep the range modest and follow the version taught by a qualified teacher.

How do you explore a low-range variation?

Lie face down on a padded surface with the forehead supported.

  1. Bend one knee only as far as comfortable, keeping the pelvis grounded.
  2. Rest the arm beside the body; reaching for the foot is optional.
  3. If a teacher has shown a suitable strap variation, use it without pulling the heel toward the body.
  4. Keep the neck neutral and breathe easily.
  5. Release the leg slowly and rest before changing sides.

How can you modify Half Bow?

Keep both legs down, practice a small single-leg bend, or use a folded blanket beneath the pelvis. Do not force the hand-to-foot grip.

When should you stop or modify?

Stop for sharp knee, shoulder, neck, or back pain, numbness, or breath restriction. This draft awaits qualified review.

Common question: Must I hold my foot?

No. A small bent-knee position without a grasp is a valid option.

References and further reading

These references provide general context. They do not validate every cue on this page or replace instruction from a qualified teacher.

  1. Yoga: Effectiveness and Safety National Center for Complementary and Integrative Health (NCCIH). General context on yoga safety and adapting postures; not pose-specific instruction.