POSTURE REFERENCE

Pick a posture from the dropdown menu to access detailed information, videos, and tips.

Pranayama | Deep Breathing Posture Clinic Ardha Chandrasana | Half Moon Pose Pada Hastasana | Hands To Feet Utkatasana | Awkward Pose Garudasana | Eagle Pose Dandayama Janushirasana | Standing Head To Knee Dandayamana Dhanurasana | Standing Bow Pulling Pose Tuladandasana | Balancing Stick Pose Dandayamana Bibhaktapada Paschimottananasana | Separate Leg Intense Stretch Trikonasana | Triangle Pose Dandayamana Bibhaktapada Janushirasana | Separate Leg Head To Knee Tadasana | Tree Pose Padangustasana | Toe Stand Pose Savasana | Dead Body Pose Pavana Muktasana | Wind Removing Pose Sit-Up Bhujangasana | Cobra Pose Salabhasana | Locust Pose Poorna Salabhasana | Full Locust Pose Dhanurasana | Bow Pose Supta Vajrasana | Fixed Firm Pose Ardha Kurmasana | Half Tortoise Pose Ustrasana | Camel Pose Sasangasana | Rabbit Pose Janushirasana | Head To Knee With Stretching Pose Paschimottanasana | Intense Stretching Pose Ardha Matsyendrasana | Spine Twisting Pose Kapalbhati In Vajrasana | Blowing In Firm Pose

Posture Overview

Foundational Insights

Dandayamana Dhanurasana, or Standing Bow Pose, involves balancing on one leg while holding the opposite foot extended backward. This posture aims to improve balance, increase leg strength, and enhance flexibility in the spine and shoulders.

 

Posture Breakdown

Benefits and Techniques

Improved Balance and Focus: The posture enhances coordination, balance, and mental focus.

Strengthened Leg Muscles: It strengthens the thighs, calves, and ankles, promoting stability.

Enhanced Spinal Flexibility: The backward bending motion aids in making the spine more flexible.

Elevated Energy Levels: The pose can boost energy levels and revitalize the body.

Posture Alignment: Begin by standing straight, then bend one knee and hold the ankle from the inside.

Balancing Act: Extend the opposite arm forward while lifting the leg backward, maintaining balance.

Engagement of Core: Engage the core and keep the focus on a steady point.

Steady Breathing: Ensure that breathing remains steady and controlled throughout the posture.

Video Resources

Guided Demonstrations and Tips

Watch a Demonstration
Watch a demonstration of Dandayamana Dhanurasana | Standing Bow Pose.
Get Jonny's Tip
Listen to Jonny's tips for mastering Dandayamana Dhanurasana | Standing Bow Pose.

The Dialogue

Bikram's Precise Verbal Instructions

Dandayamana Dhanurasana

Standing Bow Pulling Pose

Bring your right hand out, palm facing up, elbow touching your body.

Say ‘Mama, give me money!’ You’re holding the money in your hand.

Bring your hand out to the right. Don’t turn your hand, don’t drop the money.

Grab your right foot behind you, palm facing up.

Hold from the inside, at the ankle, five fingers together nice and tight grip; don’t lose the grip.

Left arm up in front of you, chin close to your shoulder.

Concentrate one point on your left knee in the mirror.

Left leg locked throughout the posture. Bring your knees together to start.

Inhale breathing.

Charge your body forward towards the mirror; try to touch the mirror.

Simultaneously, kick your right leg back and up towards the ceiling.

Bring your body down from the lower spine, until your abdomen and chest are parallel to the floor.

Continuously keep kicking your right leg up as hard as possible.

Your foot should be coming up over the top of your head in the mirror.

Both feet should be in one line from the side.

Kick back, so your right shoulder is behind your left shoulder, invisible in the front mirror.

Stretch your left fingertips towards the mirror, trying to touch the mirror

Try to touch your shoulder to your chin; shoulder blade, scapula coming out of the body.

In other words, your two shoulders should be in one line.

Kicking and stretching should be equal and simultaneous, 50/50.

If you lose your balance, you’re not kicking hard enough.

Body down more; stretch forward more, try to touch the mirror.

Kick back more. Kick harder. The harder you kick, you can balance forever.

Body down and kick up one more time.

Change. Come up. Other side.

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