Dandayamana-Dhanurasana- Standing Bow Pulling Pose

Dandayamana-Dhanurasana- Standing Bow Pulling Pose


  1. Begin in Tadasana, Mountain Pose

  2. Inhale the right arm up keeping it rooted in the shoulder socket but extending through the finger tips.

  3. Bend the left arm so the elbow is close in to the body and the finger tips are away from the body, palm faces the sky.

  4. Engage the muscles of your right leg as you bend the left leg behind you and catch the inside of your foot with your left hand.

  5. Draw both knees together while keeping the tailbone tucked.

  6. Exhale, press your left foot into your hand extending from the left top thigh. As the leg raises begin to hinge at your hips bringing your upper body parallel to the ground.

  7. Allow the heart to melt as the left hip bone and shoulder softens and surrenders.

  8. Reach through the ball mounds of your left foot as your upper body reaches forward.

  9. Find the arch in the spine to be equal through out by extending though the heart and rooting the tailbone down, away from the body.

  10. To release: Exhale, come back through standing and repeat on the other side.

Benefits: Strengthens thighs, buttocks, hips, abdomen, and arms, reduces abdominal fat, Helps manage anorexia. Good for posture and natal care. Helps in healing tennis elbow and frozen shoulder.


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s

%d bloggers like this: