How to: Dandayamana Dhanurasana (Standing Bow Pulling Pose)


 Improves Balance and Concentration

∙ Stretches the hip flexors, and legs

∙ Expands the chest and front body

∙ Strengthens the back body in a back bend

Step by Step:

1.  Bring your hand out, palm facing the ceiling.

2.  Without flipping your hand pick up your foot, from the inside, at the ankle. Reach your

opposite hand to the sky, palm facing forward.

3 . Slowly begin to kick your leg back and up as you lower your upper body down. Make sure

to keep your hips level and your bottom leg straight and engaged (not hyperextended)

4.  Continue to kick slowly until you begin to feel challenged. Hold there for a few breaths,

and see if you can kick a little more.

Tips and Tricks:

∙ Slow and steady ­ Don't try to force anything

∙ Remember to breathe, this helps with balance and a sense of calmness while in the pose


∙ If you need extra help with balance, do the pose next to a wall

∙ If you cannot grab your foot, you can always use a strap or belt looped around your ankle

Advanced Version:

∙ Check out our King Dancer Variation!

Dawn Dickerson

Dawn Dickerson


About the Author:

Dawn is an avid yoga practitioner & teacher in Colorado. Yoga has been a huge part of her life for over 9 years. She believes that what you do to improve yourself, improves your surroundings and improves the world. 

Check out more of Dawn's daily posts on her Instagram: @dawn_yoga