How to Assume the Standing Bow Pulling Pose in Bikram Yoga

The standing bow pulling pose, or Dandayamana-Dhanurasana, is the sixth posture in Bikram Yoga. Though it can be very difficult to bring your body fully into the pose, its benefits are considered very plentiful. It is believed to increase the circulation of the blood to your heart and lungs while helping to regulate the reproductive system. As you move into the pose, you should experience a strengthening of your body as well as an increase to your overall sense of balance and flexibility. While standing bow pulling is part of a larger sequence of postures, it can be integrated into your daily practice.

Difficulty: Moderately Challenging

Instructions

Things You'll Need:

• Yoga mat
• Loose, comfortable clothing
• Folding chair (optional)

1. Stand on the mat with your feet together, making sure that your big toes are touching and your heels are somewhat spread apart. Evenly balance your weight through your thighs, your calves, your ankles, and down to your feet.

2. Make your thighs firm as you turn them inward. At the same time, lengthen your spine from your neck down to your tailbone.

3. Roll your shoulders back and lift your ribcage, keeping your sternum straight and perpendicular to the floor, until your chest is open. Make sure that when you lift your ribcage that it is just a lift, not a push forward with a lift.

4. Let your arms hang down to your side, keeping them relaxed.

5. Straighten your neck, balancing your head evenly between your shoulders, until your chin is parallel with the floor. Find a spot on the wall directly across from you where you can naturally focus your gaze, yet still keeping it soft.

6. Bring your right arm snug to your side and turn your right hand so the palm is facing out.

7. Draw your right foot up off the floor and take hold of your right ankle with your right hand, making sure that the palm of your right hand is positioned on the outside of the ankle.

8. Extend your left arm up to the sky, stretching from the shoulder to the tips of your fingers.

9. Bend forward, initiating the movement from your hips. As you bend forward, allow your left arm to come forward as well until it is reaching out in front of you.

10. Extend your right leg out and up, keeping your knee behind you. At the same time, shift your right shoulder back to maintain the grip on your ankle.

11. Draw your upper body further down toward the ground until your stomach is parallel with the floor, yet your chest and left arm are angled upwards. As you lower your upper body, draw your right leg up further into the bow, pointing the toes of your right foot to the sky.

12. Hold this position for 45 seconds and then come out of it slowly. Repeat Steps 6 through 11 on the other side of your body.

Tips & Warnings

• If you have trouble balancing into the standing bow pulling pose, simply employ the use of a chair while familiarizing yourself with the posture. As you draw your leg back, take hold of the chair with your free hand. Once you have grown accustomed to the form, remove the chair and perform the posture as described.
• If you suffer from a shoulder, back or knee injury, do not perform the standing bow pulling pose unless under the guidance of a certified yoga instructor.

Resources

• Bikram Yoga
• Yoga Alliance

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