Standing Bow Pose, Dandayamana Dhanurasana , is one of the jewels of Bikram yoga. Bold and graceful, it combines strength, flexibility, and focus. Ready to embark on this vertical adventure? Let's go!

Origin and meaning of Dandayamana Dhanurasana

• Sanskrit etymology :

  • Dandayamana means “standing on the wand (stick)”.

  • Dhanurasana evokes the bow, a symbol of tension and power.

• Yogic symbolism :
  The posture represents controlled tension—between the staff of balance and the arc that recalls the latent energy within you.

How to practice the posture step by step

• Preparation :

  • Warms up the legs, hips and shoulders.

  • Get into mountain pose (Tadasana), firmly anchored to the ground.

• Placement :

  • Inhale, lift one leg by bending the knee and grab your foot with your hand on the knee side.

  • The foot should come behind the head, the shoulders pull slightly back.

• Stabilization :

  • Foot raised vertically, leg well aligned.

  • Rest on the anchored leg, activate the triceps of the other arm.

  • Look straight ahead, your gaze fixed on one point.

• Breathing :

  • Stay for 5 to 10 slow, conscious breaths.

  • Come back down while exhaling, then change sides.

Physical and mental benefits

• Strength and tone : strengthening of the quadriceps, hamstrings, calves, abs, and back muscles.

• Increased flexibility : opening of the shoulders, hips and chest.

• Mental stability : concentration, grounding and self-confidence.

• Radiant look : proud posture, release of the solar plexus = guaranteed energy boost!

Common mistakes and how to fix them