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Dandayamana Dhanurasana

Dandayamana-Dhanurasana or Standing Bow Pose, is a wonderful asana for inceasing lower body and spine flexibility, stimulating the cardiovascular system, improvment of balance and increasing the lung capacity. 

PLEASE NOTE: Do not practice if suffering from back pain








Making sure the toes on the standing foot (as in the picture we'll start off with the left) are facing directly forward and are splayed wide for full grounding and support.Taking hold of the inside of the right foot with the right hand (little finger closest to the body and the thumb facing the back of the room)Knees should be close together and in one line, the right knee pointing towards the floor.Whilst here, tuck the tail bone under and gently soften through the shoulders with a deep exhale.


















Bring the left arm up to the ceiling, inside of the upper arm close to the ear.Place thumb and forefinger together in a mudra gesture.






















Start to kick the right foot backwards away from the body, lengthening through the arm.

Keep the chest high and the torso upright until the leg is at full extension.

Then, charge the left arm forward, the torso will come down, but try to keep the chest high.

Lengthen the body in both directions by pulling equally on the right arm and reaching the left arm forward.

To release, gently bring the left arm back up and the right knee back parallel with the left knee and gently place the right foot on the floor.

Repeat on the other side.



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