PA-0098
At a glance
A rolling variation of Bow Pose, moving from the center position onto one side and then the other, while maintaining the active kick into the gripping hands throughout. The rolling adds a lateral, twisting element to Bow Pose's straightforward backbend.
“Keep kicking into the grip even as the whole body rolls.”
Essence
The same active-kick principle from Bow Pose applies here, now with the added challenge of maintaining that kick while the body rolls onto its side. Letting the kick go passive during the roll is a common compromise, and it's worth catching since the kick is what makes this pose more than just a sideways stretch.
Intention
To roll from Bow Pose onto each side in turn, maintaining an active kick into the gripping hands throughout the movement.
What this pose develops
Physical
- •The same quadriceps and hip flexor engagement as Bow Pose, now combined with lateral stability
- •Shoulder flexibility under a rolling, dynamic load
- •Oblique and core engagement stabilizing the roll
Mental
- •Coordinating a dynamic, rolling movement with sustained active engagement
- •Comfort with an exposed, demanding shape in motion
Teaching concepts
- •Cueing the kick to stay active throughout the roll, not just at the pose's center point
- •Reading whether the roll is controlled or a momentum-driven flop to the side
How to practise
- 1Come into Bow Pose, gripping both ankles, kicking actively into the hands.
- 2Keeping that active kick, begin rolling the whole body to one side, staying controlled rather than letting momentum take over.
- 3Pause on that side, continuing to kick actively.
- 4Roll back through center and continue to the other side, pausing there as well.
- 5Return to center, breathing steadily, then release the grip and rest.
Alignment exploration
Instead of searching for the “correct” position, notice:
- •The kick stays active throughout the entire roll, not just at the starting position.
- •The roll happens with control, not a fast, momentum-driven flop.
- •Shoulders stay engaged, not collapsing as the body moves laterally.
Breath
Steady breath through the roll and both side pauses, since the sustained kick and lateral stability both benefit from breath that isn't held or rushed.
Teacher’s eye
Notice whether the kick stays active through the roll, or goes passive the moment the body starts moving to the side. A student who's lost the kick has essentially turned this into a passive side stretch, missing much of what the pose offers.
Student practice
Reflect after practising:
- •The kick doesn't get to take a break just because you're rolling to the side. Keep it active the whole way through.
- •A controlled, slower roll is doing more for your core and shoulder stability than a fast one.
Common movement strategies
Rather than mistakes, you may notice:
- •Build full comfort and strength in Bow Pose itself before adding the rolling element, since this pose depends entirely on that foundation.
Modifications
- •A strap around each ankle if the direct grip limits the roll.
- •A smaller roll, not going all the way onto the side, for anyone building the necessary strength and control.
Props
Completion check
- ✓Return to center with control, release the grip, and rest with the head turned to one side.
Related poses
Prerequisites
Complements
Counterposes
Alternatives
Progressions
Regressions
Related movement concepts
Search tags
More backbends poses
See all →This pose is one piece. Sequence/OS is the whole class.
Sequence Side Bow into a full arc, teach it hands-free with Play Mode, and build your week of classes in one Sunday sitting.
Try it free for 7 days$30/month after trial. Cancel any time.