Bikram Yoga Posture #6: Standing Bow Pulling Pose – Dandayamana-Dhanurasana

Posture #6
Standing Bow Pulling Pose

In yoga, the bow is a powerful metaphor. To hit your target, you must first pull back to the still, quiet point from which you can become clear about your goal, then act with the full power of your intention. The bow poses remind you to dive deep within yourself to find your quiet, unbounded place of pure awareness. When you act from this domain of expanded consciousness, your intentions will be powerful and your success more likely.

Standing Bow Pulling Pose is a perfect example of the “tourniquet,” or “damming” effect in Yoga, because it transfers the circulation from one side of the body to the other, and then equalizes it, circulating fresh blood to each internal organ and gland to keep them healthy. Continuing focus on concentration and strength, this backward bending posture also increases the heart rate, improving the cardiovascular system.

Don’t dive forward into this position too quickly. Everyone wants to look beautiful in the finished pose, so they rush to get into it. Take the time to get yourself firmly grounded and set on your standing leg before you bring your body forward and down. Remember: Proper form is essential and depth is relative, especially as a beginner. The only way is the right way, and the right way is the hard way.


  • Increases circulation of blood in internal organs
  • Develops concentration, patience, determination
  • Firms and tightens abdominal wall, upper thighs, upper arms, hips, buttocks
  • Increases elasticity around the ribcage
  • Increases lung capacity
  • Increases lower spine strength and flexibility
  • Strengthens legs, thighs, buttocks, and hips
  • Relieves back pain
  • Stretches the front of the body, opening the shoulders
  • Helps frozen shoulder conditions
  • Improves spine elasticity
  • Improves strength and balance
  • Reduces abdominal fat
  • Helps regulate ovaries and prostate gland

Please click here for Bikram Yoga instructor’s dialogue
for Standing Bow Pulling Pose – Dandayamana-Dhanurasana

26 Bikram Yoga Postures

| 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 |
| 13 | 14 | 15 | 16 | 17 | 18 | 19 | 20 | 21 | 22 | 23 | 24 | 25 | 26 |

This is the sixth article in a twenty-six article series dedicated to each of the Beginning Bikram Yoga postures. Images, videos, descriptions, outline of benefits, practice tips, insights and the revised version of the instructor’s dialogue for each pose of Bikram’s Beginning Yoga Class are included in these articles. Enjoy!

“Falling out of a posture means you are human;
getting back into the posture means you are a yogi.”
-Bikram Choudhury


Credit:, Bikram Yoga by Bikram Choudhury,,, video: BikramWestshore

Published by

Heidi Schwab

Heidi Schwab is a writer, learner, teacher, yogini, entrepreneur, joyful, passionate, evolving, conscious, sweetheart whose mission is to spread optimism, energy, empathy and love. She lives near Manhattan Beach, in Southern California, where she thrives on the energizing warmth of the sun, and draws endless inspiration from the beauty of the ocean.

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