Half Bow Pose anatomy

Half Bow Pose · Ardha Dhanurasana · Tư thế nửa cây cung

Half Bow Pose mainly works gluteus maximus (right), hamstrings (right), quadriceps (right), erector spinae; it stretches rectus femoris (right), iliopsoas (right), tibialis anterior (left), rectus abdominis; gluteus maximus (left), transversus abdominis, rotator cuff (left) stabilize.

Opening the 3D model…

Lie face down and prop up on the left forearm, elbow under the shoulder and hand pointing forward, the chest lifted gently as in Sphinx. Bend the right knee and reach back with the right hand to hold the top of the right foot or the ankle. Kick the foot into the hand so the right thigh lifts off the floor and the chest opens further forward, one side of the body curving like half a bow. The left leg stays straight on the floor, top of the foot down; keep both hip points facing down rather than letting the right hip roll open. The back muscles and the right glutes and hamstrings work, while the front of the right thigh and hip, the abdomen, chest and right shoulder stretch. It prepares for Bow Pose and is gentler, since only one leg lifts and the forearm supports you. With low back pain keep the chest lower; if the hand can't reach the foot, loop a strap around the ankle; avoid it in pregnancy.

Muscles in this pose

Working (contracting): Gluteus maximus (right), Hamstrings (right), Quadriceps (right), Erector spinae, Multifidus, Rhomboid major (right), Serratus anterior (left)

Stretching: Rectus femoris (right), Iliopsoas (right), Tibialis anterior (left), Rectus abdominis, Pectoralis major (right), Deltoid (right), Biceps brachii (right)

Stabilizing: Gluteus maximus (left), Transversus abdominis, Rotator cuff (left), Trapezius

Why these muscles work or stretch

• Gluteus maximus · Working (contracting): Extends the hip to lift the right thigh
• Hamstrings · Working (contracting): Work with the glutes to lift the right thigh
• Quadriceps · Working (contracting): Kick the foot into the hand to lift the chest
• Erector spinae · Working (contracting): Arches the back to lift the chest
• Rhomboid major · Working (contracting): Draws the right shoulder blade toward the spine to open the chest
• Serratus anterior · Working (contracting): The left forearm pushes the floor away to lift the chest
• Rectus femoris · Stretching: Unlike the rest of the quadriceps, lengthened by hip extension combined with knee flexion
• Iliopsoas · Stretching: The front of the right hip lengthens as the thigh lifts
• Tibialis anterior · Stretching: The top of the left foot rests on the floor
• Pectoralis major · Stretching: The right chest stretches as the right arm reaches back
• Deltoid · Stretching: The front fibers stretch as the right arm reaches back
• Gluteus maximus · Stabilizing: Keeps the left hip and leg grounded
• Transversus abdominis · Stabilizing: Protects the lower back
• Rotator cuff · Stabilizing: Steadies the supporting shoulder
• Trapezius · Stabilizing: Draws the shoulders down, away from the ears

Practice cues

• Keep the supporting elbow under the shoulder; lift the chest without sinking into the shoulder
• Kick the foot into the hand to lift the thigh instead of pulling with the arm
• Keep both hip points facing the floor; don't let the knee drift out

Benefits

• Strengthens the back muscles, glutes and hamstrings
• Stretches the front of the thigh, the hip flexors, chest and shoulder on the holding side
• Prepares for Bow Pose and deeper backbends

Cautions / contraindications

• Avoid during pregnancy, as it means lying on the belly
• Use caution with low back pain; keep the chest and thigh low
• Use caution with knee or shoulder pain on the holding side

Easier variations

• Loop a strap around the ankle instead of holding it
• Keep the thigh on the floor and only draw the heel toward the buttock

General information, not a substitute for advice from a doctor or teacher.

Written and reviewed by Yoga An Viên center · Updated 24/10/2026

Related poses

• Bow Pose Dhanurasana
• Little Thunderbolt Pose Laghu Vajrasana
• Kneeling Bow Pose Vyaghrasana (Bow)
• Camel Pose Ustrasana
• Locust Pose C (Hands Clasped) Salabhasana C
• Upward Plank Pose Purvottanasana

A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)