Standing Bow Pulling Pose - Dandayamana-Dhanurasana

Standing Bow Pulling pose is the sixth posture in the Bikram Yoga series. It is directly after Standing Head to Knee Pose, so before you set up, breathe deeply to recover and prepare for the demands of this posture.

The set up is vital in all the Bikram postures but in Bow the set up is often the most challenging aspect. Many students have difficulty reaching their foot and bringing the knees together to start. This is most often due to tight hip flexors and/or quadriceps. These muscles are commonly tight on athletes and non-athletes alike; so don’t be discouraged if you have difficulty. Remember that you should “never build a house on a weak foundation”. Be patient and set the posture up properly.

The most common error I see in Bow is students allowing their ego to get the best of them. Leave your ego at the door and do the posture with your best form and alignment; depth will come with time.  Bikram says, “Take the time to get yourself firmly grounded and set on your standing leg before you bring your body forward and down. When you begin to move, take your time and stay in control. The most important advice I can give you here is don’t be in a hurry to dive into this position.”

When you enter the posture, stretch forward and kick back equally and simultaneously 50/50. “In one solid piece from the hips to the fingertips, roll forward like a wheel until your abdomen is parallel to the floor.”  Lock your standing knee and “let the power of the kick do the work”. Watch for your bent knee in the mirror. If you see it peek out to the side of your body, bring it back into alignment, straight back and up. Do not let your knee “wing” out to the side. If you can see your knee it should be above your head in the mirror. Most humans will be happy to see their foot above their head but make sure it is in the centre of your head when you see it. Stretch your fingers forward toward the mirror and try to “touch your eyebrow, not your chin, not your nose”. Encouraging words from Craig Villani.

If you fall out of Bow (and sometimes you will), try to get back into the posture, but be sure to set it up again from the beginning. Don’t rush! Personally, I use the first set for endurance, adjustments and alignment, so I don’t try for my “edge” in the first set. In the second set, I push myself to that “edge” and work on greater depth.

Benefits of the Bikram Standing Bow Pose:

•    Standing Bow moves the blood from one side of the body to the other, then back again.
•    It develops balance, increases the size and elasticity of the rib cage and firms the abdominal wall and upper thighs.
•    It improves the flexibility and strength of the lower spine.
•    Standing Bow builds patience, determination and concentration.

Enjoy Bow Pulling Pose! ~Todd