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
