> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.
# Side bow pose
> Novice · Static · Unilateral. Flexibility
Also known as: Parsva Dhanurasana.
| | |
| - | - |
| **Difficulty** | Novice |
| **Velocity** | Static |
| **Symmetry** | Unilateral |
| **Athlete** | Stacy |
| **Video length** | 28 s |
## Technique
1. Lying on your belly (prone position), bend your knees and reach back to take the feet with the hands, palms facing inward.
2. Push the legs up and back to lift into Bow Pose, then rock to the right side and continue pushing the legs away.
3. Gaze toward the third eye (center of forehead), keeping the head in line with the spine.
4. Take 5 breaths
5. Rock back to the center and repeat on the other side.
## Form tips
* As you roll to the side, try to keep the side body and ribcage grounded.
* Most of the effort here comes from the legs pushing back and the hips pushing forward.
* Externally rotate the upper arms and grasp the feet and ankles firmly.
* Gaze toward the tip of the nose if you feel pinching or hinging in the neck.
**Logging:** Work each side for the time indicated.
## Muscles
Flexibility
- Pelvis
- Quadriceps
- Chest
- Shoulders
- Hip adductors
- Biceps
## Equipment
## Appears in
Novice
Novice
Novice
Novice
Novice
Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/side-bow-pose-e0vc). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
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