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Dandayamana Dhanurasana (Standing Bow Pose): Meaning, Steps & Modifications

Are you ready to embrace the power and elegance of a standing bow? Dandayamana Dhanurasana, commonly known as the Standing Bow Pose, is a captivating yoga posture that allows you to tap into your inner strength and flexibility. In this blog post, we will delve into the meaning, steps, benefits, variations, and precautions of this pose, guiding you on a journey to enhance your physical and spiritual well-being.

Dandayamana Dhanurasana (Standing Bow Pose)

Dandayamana Dhanurasana is a challenging standing pose that imitates the shape of a bow. This beautiful posture combines strength, balance, and flexibility, as it requires you to stretch your arms, chest, and legs while maintaining a steady standing position.

The name "Dandayamana Dhanurasana" is derived from Sanskrit words. "Dandayamana" translates to "standing," "Dhanu" means "bow," and "Asana" signifies "pose" or "posture." This pose symbolizes the poised and focused stance of an archer ready to shoot an arrow, reflecting the determination, concentration, and grace required to maintain balance in our lives.

How to Perform Dandayamana Dhanurasana:

  1. Begin by standing tall on your mat with your feet hip-width apart, arms by your sides, and your gaze forward.

  2. Shift your weight onto your right foot and bend your left knee, bringing your left foot towards your glutes.

  3. Reach back with your left hand and take hold of your left ankle, ensuring your fingers wrap around the inside of your ankle.

  4. Extend your right arm forward, parallel to the floor, palm facing down.

  5. Inhale deeply, lengthen your spine, and with an exhale, start to kick your left foot away from your body, simultaneously extending your right arm forward.

  6. Keep your body balanced by engaging your core and using the strength of your right leg.

  7. Maintain a steady breath and focus on a fixed point in front of you (drishti) to enhance your stability.

  8. Hold the pose for 20-30 seconds, gradually working your way up to longer durations.

Dandayamana Dhanurasana (Standing Bow Pose)

When to Do Dandayamana Dhanurasana

Dandayamana Dhanurasana is a dynamic pose that energizes the body. It is best practiced during the morning hours when you are fresh and ready to embrace the day. However, you can also incorporate it into your routine whenever you feel the need for an invigorating stretch or a boost of confidence.

Preparatory Poses

To prepare your body for Dandayamana Dhanurasana, consider including the following poses in your warm-up:

  1. Uttanasana (Standing Forward Bend)

  2. Virabhadrasana III (Warrior III Pose)

  3. Dhanurasana (Bow Pose)

  4. Anjaneyasana (Low Lunge)

Follow-up Poses

After practicing Dandayamana Dhanurasana, you can transition into these poses to relax and restore your body:

  1. Balasana (Child's Pose)

  2. Ardha Matsyendrasana (Half Lord of the Fishes Pose)

  3. Ustrasana (Camel Pose)

  4. Savasana (Corpse Pose)


Dandayamana Dhanurasana primarily stimulates and balances the energy flow in the Manipura Chakra, also known as the Solar Plexus Chakra. Located in the abdominal region, this chakra governs self-confidence, personal power, and vitality.


While practicing Dandayamana Dhanurasana, you can recite the mantra, "I am strong, focused, and balanced." This affirmation empowers you to cultivate inner strength and enhance your concentration.

Alignment Cues

To ensure proper alignment and reap the full benefits of Dandayamana Dhanurasana, keep the following cues in mind:

  1. Engage your core muscles to stabilize your torso.

  2. Lengthen your spine, maintaining a natural curve in your lower back.

  3. Lift your chest and open your heart, avoiding hunching or rounding your shoulders.

  4. Kick your foot back while reaching your hand forward, creating opposing forces to maintain balance.

  5. Keep your standing leg active and avoid locking your knee.

  6. Relax your neck and gaze forward, maintaining a steady drishti.

Duration of Hold

Start by holding Dandayamana Dhanurasana for 20-30 seconds on each side. With consistent practice, gradually increase the duration to 1 minute or longer. Remember to listen to your body and never push beyond your limits.

Physical and Spiritual Awareness

Dandayamana Dhanurasana offers both physical and spiritual benefits:

  1. Physical Awareness: This pose improves posture, increases spinal flexibility, strengthens the legs and arms, tones the abdominal muscles, stretches the hip flexors, and improves balance and coordination.

  2. Spiritual Awareness: By focusing on your breath and maintaining a steady drishti, Dandayamana Dhanurasana helps cultivate concentration, patience, and mental clarity, while boosting self-confidence and encouraging a sense of grounding.

Beginners' Tips

If you are new to Dandayamana Dhanurasana, consider these tips to ease your journey:

  1. Start with a shorter duration and gradually increase the hold time as you build strength and flexibility.

  2. Use a yoga strap around your ankle if reaching for your foot is challenging.

  3. Seek guidance from an experienced yoga teacher to ensure proper alignment and modifications suited to your body.

Who Should Not Do It

While Dandayamana Dhanurasana is beneficial for most individuals, it is not recommended for those with the following conditions:

  1. Recent or chronic injuries to the ankles, knees, or shoulders.

  2. High or low blood pressure.

  3. Migraine or severe headache.

  4. Vertigo or dizziness.

  5. Pregnancy.

Who Should Do It

Dandayamana Dhanurasana is suitable for practitioners at various levels. It is particularly beneficial for those seeking to enhance their balance, strengthen their core muscles, increase flexibility, and boost overall body awareness.

Benefits of Dandayamana Dhanurasana

The Standing Bow Pose offers numerous benefits:

  1. Strengthens and tones the leg muscles, including the quadriceps, hamstrings, and calves.

  2. Enhances spinal flexibility and improves posture.

  3. Opens the chest and shoulders, improving lung capacity and oxygen intake.

  4. Stimulates digestion and massages the abdominal organs.

  5. Increases blood circulation throughout the body.

  6. Improves balance, coordination, and concentration.

  7. Boosts confidence, willpower, and self-discipline.

  8. Relieves stress and anxiety, promoting mental and emotional well-being.

Variations of Dandayamana Dhanurasana

Once you have established a strong foundation in the basic pose, you can explore variations to further challenge yourself and deepen your practice:

  1. Bound Variation: Interlace your fingers behind your back and extend your arms upward.

  2. Half Bow Variation: Bend your upper body forward, bringing your chest parallel to the floor, while maintaining the bow shape with your leg.

  3. Wall Variation: Stand facing a wall and use it for support as you kick your leg back.

Modifications for Dandayamana Dhanurasana

If you are working with physical limitations or flexibility constraints, you can modify Dandayamana Dhanurasana using the following techniques:

  1. Use a yoga strap around your ankle and hold onto the strap instead of your foot.

  2. Place your hand on a block for added stability and support.

  3. Use a wall or chair for balance assistance while extending your leg back.

Common Mistakes

Avoid these common mistakes to ensure a safe and effective practice of Dandayamana Dhanurasana:

  1. Rounding the shoulders or collapsing the chest.

  2. Overarching the lower back.

  3. Forcing the leg to lift too high or compromising balance.

  4. Holding the breath or shallow breathing.

  5. Straining or gripping the muscles excessively.

Safety and Precautions

Prioritize safety during your yoga practice by following these precautions:

  1. Listen to your body and do not force or exceed your limits.

  2. Practice on a non-slip surface to prevent accidental slips or falls.

  3. If you have any medical conditions or injuries, consult a healthcare professional before attempting this pose.

  4. Warm up your body adequately before practicing Dandayamana Dhanurasana to prevent strain or injury.

Additional Preparation Tips

To enhance your experience of Dandayamana Dhanurasana, consider the following aspects:

  • Face East: While practicing this pose, face the east direction, symbolizing new beginnings and the rising sun, inspiring a fresh start and rejuvenation.

  • Appropriate Attire: Wear comfortable, form-fitting clothing that allows for ease of movement and does not restrict your range of motion.

  • Sacred Space: Choose a quiet, clean, and clutter-free space to practice, creating an ambiance of serenity and focus. Consider diffusing calming essential oils or lighting a scented candle to enhance the atmosphere.

  • Music for Inspiration: Play soft instrumental music or gentle nature sounds to create a soothing backdrop that enhances your practice and promotes relaxation.

In conclusion, Dandayamana Dhanurasana is a captivating and empowering pose that invites you to embrace your inner strength, balance, and grace. Through consistent practice, you can unlock the physical and spiritual benefits that this pose offers. Remember to approach this pose with patience, respect for your body, and a commitment to personal growth. So, step onto your mat, embrace the bow, and let the energy flow through you as you find your standing bow pose, aligning body, mind, and spirit in perfect harmony.

Happy yoga-ing, everyone!


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About the Author

Namaste! I'm Pooja Chauhan

RYT 200Hrs | Meditation Coach 

Diving deep into the realm of yoga to revive its original teachings to create a significant impact in preserving and sharing them with the world.

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