Nadi Shodhana · Intermediate · INTERMEDIATE
Parsva Dhanurasana
Side bow
What it is
Parsva Dhanurasana, side bow, follows Dhanurasana directly.
What it looks like
Holding the ankles in bow pose, you roll onto one side and hold for five breaths, roll through the centre, and then to the other side.
Why it is practised
It adds coordination and a change of direction to the bow. After rolling to both sides, you come back to the centre bow for a final round, then release. It is an unusual pose because it adds movement to a held shape, and many students find it brings a sense of play to the backbend group. Steady breathing helps keep the roll smooth.
What to pay attention to
Keep the grip firm and roll slowly. Stay in the centre bow if rolling feels uncontrolled.
Who it suits
Intermediate students comfortable in bow pose. In a Mysore-style room you are shown the version that fits you right now — private sessions are one way to work on it individually.
Next in the sequence: Ustrasana.
From Dhanurasana, rolling to one side while holding the ankles. Each side is counted.
The breath stays even. Do not throw the head to make the roll.
Practise this Intermediate pose in a Mysore-style room, or in a private session in Dubai or online. It is added only when your practice and body are ready.
See session formats, upcoming dates and the shala.