January 07, 2018 1 min read

 Standing Bow-Pulling Pose: Dandayamana Dhanurasana

Purposes and Benefits:

  • Exemplifies “tourniquet” effect because this pose transfers circulation from 1 side of body to other side and then equalizes circulation
  • Improves flexibility and strength of most of body’s muscles
  • Stimulates cardiovascular system
  • Increases circulation to heart and lungs
  • Opens shoulder joints and diaphragm
  • Eases frozen-shoulder conditions
  • Enhances spinal elasticity
  • Firms abdominal wall and upper thighs
  • Tightens buttocks, hips, and upper arms
  • Increases elasticity and size of lungs and rib cage
  • Improves flexibility and strength of lower spine
  • Reduces abdominal fat

How to Do:

More detailed instructions & Video here

  • Grab ankle joint and maintain firm grip using all 5 fingers
  • Bring knees together
  • Raise arm up and stretch it toward ceiling
  • Keep knee locked
  • Charge body forward
  • Kick and then feel spine arching backward
  • Visualize foot steadily moving past top of head