The next pose I’m introducing you to, in the Yoga series is the – ‘Dandayamana Dhanurasana’ or the ‘Standing Bow Pose’. This pose is said to be on the extreme scales of Bikram practitioners – for some being the most loathed amongst all the other postures, while for the others it being their favourite. Either way, In Bikram Yoga this posture is a perfect example of the “tourniquet” effect, as it redirects blood circulation from one side of the body, to the other and then equalizes it. Standing bow posture is an overarching one, but aims at improving flexibility and strength of most of the muscles.
How to do the Dandayamana Dhanurasana or the Standing Bow Pose
- Inhale, grab the ankle joint with your palm from inside out
- Keep a strong grip around your ankles using all the five fingers
- Stand with your knees together
- Exhale, raise your other arm up to the sky and continuously stretch as if you are reaching for something on the ceiling
- Inhale, Ensure to keep your standing knee locked
- Exhale, bend at the hip and charge or lean your body forward
- Try to keep your upper half of the body parallel to the floor.
- Breath a couple of times in the forward bend and feel the posture stretching every muscle in your body.
- Inhale once and exhale back to a standing folded knee pose, where your knees are back together. Slowly release your grip and bring your feet back on the ground.
- As you move, feel your spine arching backwards
- Repeat the same in on the other side as well. Try and do sets of 2 or 3 every time.
- You might not be able to achieve the said posture a few times, so only do what ever is possible. Although, keep thinking of seeing your foot coming over the top of your head more and more. Try to reach for more with the feet every time you bend into the pose.
Beginners Tips: Try standing next to the wall so you have a support and don’t fall off during practice until you have perfected the pose
Benefits of Dandayamana Dhanurasana or Standing Bow pose
- Stimulates your cardiovascular system
- Increases blood circulation to the heart and lungs, you can instantly feel your heart beating faster.
- Opens your diaphragm and your shoulder joints too, therefore helping ease frozen shoulders
- Improves elasticity of your spine and therefore correcting posture issues.
- Improves your strength and balance of lower spine, firming the abdomin & upper thighs, while also tightening the upper arms and hips
- Helps in reducing abdominal fat
Cautions / Disclaimer : Please assert caution while practicing any yoga pose, it is always recommended to practice yoga in the presence of a trained professional. Please consult your orthopedic doctor or your Yoga instructor if you had a major surgery in the hip joint, back / spine, neck, knee or feet. This pose is not recommended for someone who is ailing from issues in the hip joint, back / spine, neck, knee or feet.
Photography and editing by Haarika P.V. (Details on the about Page)
I hope this post gave you an insight on how to attain the Dandayamana Dhanurasana or the Standing Bow Pose. Do not get disheartened, if you are not able to do this pose a few times. It usually takes at least a year of practice (depending on your flexibility) to achieve a deep stretch in this pose. This yogasana is definetely one of my favourites. Do leave me your comments here about this pose and don’t forget to follow us on Facebook | Twitter | Instagram | Bloglovin | Pinterest