6. Standing Bow Pose
Dandayamana-Dhanurasana
As pretty as Standing Bow Pulling pose can look, Bikram discourages using the pose as a party trick when the muscles are cold. In class we have warmed up the body with the preceding postures and prepared mentally for the pose.
Setting up the pose is vital.
We start by balancing on the left leg, picking up the right foot behind from the inside, two inches below the toe. Be sure to turn the right hand up and out to pick the right foot up from the inside.
Raise the left arm up by the left ear and keep the left leg absolutely straight with the thigh muscle tight. The standing leg must stay engaged throughout the entire pose.
With the hips squared forward, start to kick the right leg back and up whilst keeping a firm grip of the foot with the right hand. The toes are pointed, but we don’t want ballet turnouts, so keep leveling the hips forward and keep the right knee pointing down to the floor.
Keep kicking, and start to pivot the upper body forward, aiming to get the abdomen parallel to the floor.
Whilst pivoting forward with the upper spine, remember these two things:
- Maintain you balance by kicking harder and stretching the front arm up and forward
- Keep the bow shape by arching the head and spine back whilst lowering down.
Move the right shoulder back as the right leg kicks higher and stretch the left shoulder forward – eventually two shoulders will stretch into one line.
Keep your focus steady on one point. Keep breathing. You’ll balance for ever!
Repeat left side.
Benefits
- Brings a “tourniquet” effect to the body by transferring circulation from one side of the body to the other. This brings freshly oxygenated blood to every internal organ and gland
- Develops concentration, determination and patience
- Improves balance
- Strengthens the upper thighs and abdominal muscles
- Firms the upper arms, hips and butt
- Improves the flexibility and strength of the lower spine
- Encourages breath awareness and control
Don’t Cheat
