Last updated on May 28th, 2024 at 12:12 pm
Introduction
The Standing Bow Pose is a balancing posture that offers balance, and flexibility. This is a great variation of the bow pose for beginners or a yogi. This pose is also known as the “DANDAYAMANA DHANURASANA” a word derived from Sanskrit.
LEVEL – Advanced
POSITIONS – Standing, Forward-Bend
DIFFICULTY – Intermediate
TARGETED MUSCLES – Arms, Shoulder, Core and Spine
It is quite a challenging and advanced version of the “Bow-Pose” one-leg balancing pose. This pose is especially for those who want a flexible body like a dancer. It is a part of the traditional “BIRKARM YOGA” and has many physical and mental benefits.
Benefits Of Standing Bow Pose
Standing bow-pose is a playful and challenging yoga pose with many health benefits. It improves blood circulation, increases hip mobility, and stretches the chest and spine. This pose is a combination of balancing and stretching and strengthens the spine. It strengthens the weak muscles and improves the range of motion(Mobility). Here are some benefits of standing bow pose
- Increase hips mobility
- Strengthen the spine, core, and thigh muscles.
- Stretching the chest improves lung capacity and respiratory systems.
- Lengthen the spine and reduce stiffness.
- Improve posture, alignment, and better balance.
- Improve flexibility of the athletes, dancers, and sports persons.
How To Do Standing Bow-Pose Step-By-Step Process
This is a standing balancing advanced level pose, a variation of the bow pose. It requires lots of core strength, stamina, and balance to do it the proper way. Stretching the leg and balancing the body weight on one leg is the basis of this pose. Here is the step-by-step guidance for this pose read it before performing this pose.
- Stand straight in a mountain pose (TADASANA) with your feet hip-width apart and your arms by your sides.
- Palms facing forward open the chest and lift your left foot back.
- Bend your left leg behind and pull your heel toward your glutes.
- Grape the heel of the left leg from the inside with the help of the left hand. Align your hell with your right hip.
- Spread your right arm straight upward at the ceiling. Ensure your right leg is firmly on the ground. Balance of body weight on the right leg and maintain balance.
- Inhale engage your core muscles and lift your torso upward. Stretch the left hip and lengthen the lower back.
- Ensure your upper body is parallel to the ground and focus on the straight gauge.
- Hold this posture for 5-6 breaths or according to your stamina.
- To release the pose lower your left leg and arms aside the body and relax for 20 seconds.
- Repeat the same posture with the other side and try 3-4 times with each side.
Contraindication Of The Standing Bow-Pose
This pose is quite challenging for beginners. Apart from many physical and mental health benefits, it has some limitations. Keep in mind before performing this pose, the following
- If you have an injury in your neck, shoulder, lower back, and ankle you should avoid doing this pose. It requires lots of flexibility and stability or worsens the injury.
- Pregnant women should avoid performing this pose. It puts lots of pressure on the abdominal muscles. You can try another easy version during pregnancy.
- Senior citizens and people with severe balancing issues should avoid performing this pose.
- A person with high blood pressure, vertigo, and dizziness should avoid doing this pose. It requires lots of balance and stability causing the risk of falling.
- Feeling pain in your neck, shoulder, back, and lower back should avoid doing this pose. This may also be the reason for increasing the pain.
- Beginners and newcomers should avoid doing this advanced yoga pose. Always try under the guidance of an experienced yoga instructor or a yoga teacher.
Other Variations Of The Bow-Pose
Conclusion
Standing Bow-Pose is a wonderful variation of the bow-pose, a great balancing pose. Another name is Dandayamana Dhanurasana a forward bending one-leg balancing posture. This pose is an integration of balance, strength, and stretching, perfectly. Improve spine, core, and hip muscle elasticity and build better stamina. It reduces the tension of muscles and abdominal fat. Adding this pose to your regular yoga routine makes your body and muscles more flexible and safe.
Honey is a certified yoga teacher from Patanjali Yogpeeth, Haridwar. Through the learning process, she realized, that yoga can be helpful in the wellness of one’s life.
