Standing Bow
Dandayamana Dhanurasana
By Elena Rostova Updated: verified Medically Reviewed
Standing Bow Pose (Dandayamana Dhanurasana) is a spectacular and demanding advanced posture that combines a single-leg balance, a deep backbend, and intense shoulder opening. By kicking one leg back into the hand while reaching the torso and opposite arm forward, practitioners create a powerful tension that builds immense physical stamina, mental determination, and cardiovascular endurance.
Hold Time
30–60 sec · 5–10 breaths
Pronunciation
don-dah-yah-MAH-nah dah-noo-RAHS-anna
About Standing Bow
Reflecting the quiet power of the natural world, Standing Bow (Dandayamana Dhanurasana) is an expansive pose that cultivates inner stillness. As you settle into the shape, it gently works the balance, backbending & focus to increase your overall flexibility. Over time, adding this to your routine is a great way to support improves balance and concentration while calming the mind.
How to Practice
Start in Mountain Pose
Begin standing tall in Mountain Pose (Tadasana) at the back of your mat, grounding firmly through both feet.
Prepare the Arm and Leg
Bring your right elbow to your right waist, palm facing up. Bend your right knee, bringing your heel toward your glute.
Catch the Foot
Reach your right hand back and grasp the inside of your right ankle (arch side). Ensure your thumb points backward and your fingers wrap around the inside of the foot.
Reach Up
Inhale deeply and extend your left arm straight up toward the ceiling, keeping it close to your ear.
Kick and Reach
Exhale and begin to kick your right foot firmly back and up into your right hand. Simultaneously, reach your left arm and torso forward.
Create Tension
Use the opposing forces: the harder you kick back, the more you can reach forward. Keep your chest lifted and your gaze forward over your left fingertips.
Balance the Torso
Allow your torso to come down until your abdomen is parallel to the floor, but keep your chest open and back arched.
Hold and Breathe
Hold the posture for 5 to 10 deep breaths. Keep the standing leg strong but avoid locking the knee.
Exit with Control
To exit, inhale and slowly kick yourself back up to standing, keeping control of the descent. Release the foot gently.
Switch Sides
Return to Mountain Pose, take a clearing breath, and repeat the posture on the other side.
Practice with the Yoga Timer
Keep track of your hold time and breath count for this pose.
Beginner Modifications & Prop Options
Yoga is a personal journey. These modifications and prop options allow you to adapt the pose to your current level of balance and flexibility, ensuring a safe and supportive practice.
Use a Strap
Loop a yoga strap around your ankle and hold it with your hand. This allows you to kick back while keeping your chest open without compromising posture.
Tip: Focus on alignment rather than depth.
Practice Near a Wall
Stand an arm's length from a wall and rest your extended hand lightly on it for support while practicing the kicking and backbending actions.
Tip: Focus on alignment rather than depth.
Focus on Upright Kicking
Keep your torso upright and simply kick the foot back into the hand to open the chest and stretch the quad safely without the intense balance challenge.
Tip: Focus on alignment rather than depth.
Benefits of Standing Bow
Improves Balance and Concentration
Requires intense focus to maintain equilibrium on one leg while moving the torso and opposite leg, cultivating deep mindfulness.
Opens the Chest and Shoulders
The kicking action pulls the arm back, providing a deep stretch to the pectorals and anterior deltoids, improving posture.
Stimulates Cardiovascular System
The combination of balancing, stretching, and backbending significantly increases heart rate, acting as a cardiovascular booster.
Strengthens the Spine
Engages and strengthens the erector spinae muscles, improving spinal health and flexibility.
Tones the Legs and Glutes
The standing leg works hard to stabilize, while the glute of the kicking leg actively engages to lift the thigh.
Common Mistakes to Avoid
Mistake: Splaying the Knee Outward
How to fix: Keep the lifted knee tracking straight back, parallel to the standing leg, to protect the lower back and hips.
Mistake: Dumping into the Lower Back
How to fix: Constantly lift your chest upward and reach forward, distributing the backbend throughout the entire spine.
Mistake: Gripping the Outside of the Foot
How to fix: Ensure you grasp from the inside (arch side). This externally rotates the shoulder, opening the chest safely.
Safety and Precautions
Severe Lower Back Injuries
The intense backbend can aggravate herniated discs or sciatica.
Knee or Ankle Injuries
Balancing on one leg and deeply bending the other knee puts stress on these joints.
High or Low Blood Pressure
The intense cardiovascular demand and positional changes may cause dizziness.
Shoulder Injuries
The pulling action on the arm gripping the foot can strain the rotator cuff.
Medical Disclaimer: If you have any of the above conditions, consult your doctor or a qualified yoga instructor before attempting this pose.
Muscles Worked in Standing Bow
Standing Bow demands synchronized muscular effort, creating a profound sense of engagement and release throughout the body. The activation of the primary muscles supports the structure, while the secondary muscles provide stability and balance.
Primary Muscles
Erector Spinae
Actively engages to lift the chest and extend the spine.
Gluteus Maximus
Fires forcefully to lift the kicking leg high.
Quadriceps
Stabilizes the standing leg and stretches on the kicking leg.
Secondary Muscles
Pectoralis Major
Stretches deeply across the chest.
Core (Abdominals)
Engages to stabilize the pelvis and support the lower back.
Deltoids
Lifts and holds the forward-reaching arm.
Poses to Practice Before and After Standing Bow
Prepare with these Poses
Bow Pose
DhanurasanaThe floor version of this pose, excellent for practicing the kicking action.
Tree Pose
VrksasanaEstablishes single-leg balance and mental focus.
Follow with neutralizing Counter-poses
Frequently Asked Questions
How can I keep my balance longer?
Balance in this pose comes from equal and opposing forces. You must kick your foot back into your hand exactly as hard as you reach your front arm forward.
My lower back pinches in this pose. What should I do?
A pinching sensation means the backbend is isolated in your lumbar spine. To fix this, focus less on going low or kicking high, and more on lifting your chest upward and engaging your abdominal muscles to protect the low back.
Elena Rostova is an accredited yoga educator and anatomy specialist with over 15 years of clinical experience. She focuses on functional biomechanics and injury prevention, translating complex anatomy into accessible guidance for safe, sustainable practice.
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