PARSH-vah dah-noo-RAHS-ah-nah
An advanced variation of Bow Pose, where the body rolls to one side, deepening the backbend and adding a lateral stretch and twist. It intensifies the opening of the chest and shoulders while challenging balance and core stability.
From Bow Pose, slowly roll to one side.
Maintain the lift of the chest and legs.
Balance on your side body, breathing deeply.
Establish a strong Bow Pose first, ensuring knees are hip-width apart.
Maintain active kicking of the legs into the hands to sustain the backbend.
Gently roll to one side, balancing on the soft part of the hip and thigh.
Keep the chest open and lifted; avoid collapsing onto the floor.
Gaze forward or slightly upward, maintaining a long neck.