Standing Bow Pose

Dandayamana-Dhanurasana

Bend right arm, bring right hand out to side of body, palm facing up. Bend right knee, lifting right foot behind body, heel toward hip. Hold right ankle from inside, all 5 fingers together, strong grip. Bring knees together for alignment of hips. Place left knee in locked position, with thigh engaged, pulling kneecap up. Extend left arm straight up overhead, shoulder by ear, elbow locked, palm facing front mirror. Kick right foot into right hand, creating backward bend in spine. Slowly drop abdomen down until parallel with floor. Right shoulder directly behind head, left shoulder extending directly in front of face. Chin is lifted, left arm slightly above parallel, foot and toes in pointed position. Continue kicking trying to achieve a locked upper leg by using right hip muscles and right thigh. Release posture by letting go of foot and standing in upright position. Arms by sides, and feet together side by side. Bend left arm, bring left hand out to side of body, palm facing up. Bend left knee, lifting left foot behind body, heel toward hip. Hold left ankle from inside, all 5 fingers together, strong grip. Bring knees together for alignment of hips. Place right knee in locked position, with thigh engaged, pulling kneecap up. Extend right arm straight up overhead, shoulder by ear, elbow locked, palm facing front mirror. Kick left foot into left hand, creating backward bend in spine. Slowly drop abdomen down until parallel with floor. Left shoulder directly behind head, right shoulder extending directly in front of face. Chin is lifted, right arm slightly above parallel, foot and toes in pointed position. Continue kicking trying to achieve a locked upper leg by using left hip muscles and left thigh. Release posture by letting go of foot and standing in upright position. Arms by sides, and feet together side by side.