Standing Bow Pose Prep
Dandayamana Dhanurasana Prep
About This Pose
Standing Bow Pose Prep (Dandayamana Dhanurasana Prep) is a foundational posture that prepares the body for the demanding full expression of Standing Bow Pose. Also known as Standing Bow Pulling Pose or Natarajasana Prep, this variation allows practitioners to develop the requisite balance, quad flexibility, and back strength at a manageable level. The prep pose focuses on the fundamental action of kicking the back foot into the hand to create lift, without the deep forward lean of the full pose. This makes it accessible for intermediate practitioners while still providing significant benefits for balance, flexibility, and focus. It's an excellent pose for building the proprioception and body awareness needed to progress safely.
Step-by-Step Instructions
- 1
Begin in Mountain Pose (Tadasana), grounding through the left foot
- 2
Shift your weight onto your left leg, engaging the thigh
- 3
Bend your right knee and bring your right heel toward your glutes
- 4
Reach back with your right hand and grasp the inside of your right ankle
- 5
Keep your right knee pointing down, not splaying out
- 6
Extend your left arm forward at shoulder height for balance
- 7
Begin to kick your right foot gently into your right hand
- 8
Keep your torso relatively upright—don't tip forward yet
- 9
Focus on the kick-press action to feel the quad stretch
- 10
Hold for 5-8 breaths, maintaining steady balance
- 11
Slowly release the foot and return to Mountain Pose
- 12
Repeat on the second side
Alignment Cues
- Keep the standing leg strong with a micro-bend in the knee
- Point the lifted knee straight down, not out to the side
- Kick the foot firmly into the hand to activate the stretch
- Keep the hips level and squared forward
- Engage the core to support the lower back
- Keep the chest lifted and shoulders level
- Gaze at a fixed point ahead for balance
Benefits
- Stretches the quadriceps and hip flexors deeply
- Improves balance and single-leg stability
- Strengthens the standing leg, ankle, and core
- Opens the chest and shoulders
- Develops focus and concentration
- Prepares the body safely for deeper backbends
- Builds the kick-press action essential for full Standing Bow
- Improves posture and spinal mobility
Modifications
- Use a yoga strap looped around the foot if you can't reach the ankle
- Practice near a wall, touching it lightly with the extended hand
- Keep the torso completely upright if balance is challenging
- Focus on the quad stretch without any forward tip initially
- Hold a chair back with the extended hand for support
Variations
- Progress to Dancer Pose by tipping the torso forward
- Add a gentle backbend by lifting the chest
- Work toward Standing Bow with deeper forward lean
- Dynamic version: gently pulse the kick-press action
- Full Standing Bow: Equal tilt forward and leg lift back
Cautions & Contraindications
Cautions
- Warm up the quadriceps thoroughly before attempting
- Keep the standing knee soft with a micro-bend
- Don't force depth—progress gradually
- Maintain core engagement to protect the lower back
- Exit slowly and with control to prevent falling
Avoid this pose if you have:
- Acute knee injuries or chronic knee pain
- Recent quadriceps or hip flexor strain
- Severe lower back pain or disc issues
- Shoulder injury or rotator cuff issues
- Severe balance disorders
- Pregnancy (balance and backbend considerations)
Quick Facts
Primary Focus
hipsSecondary Focus
Suggested Hold
25 seconds
Tags
Equipment
