How We're Stretching

In yoga the bow is a powerful metaphor. To hit your target, you must first pull back to the still, quiet point from which you can become clear about your goal, then act with the full power of your intention.

The bow poses remind you to dive deep within yourself to find your quiet, unbounded place of pure awareness. When you act from this domain of expanded consciousness, your intentions will be powerful and your success more likely.

Dandayamana Dhanurasana	Standing Bow
Dan-dee-yah-MAHN-ah Don-eh-AHS-ana	4th Chakra Anahata / Heart
From Standing Mountain pose (standing with feet hip-width apart, big toes slightly turned in) bend your left knee, reach behind you with your left hand, and clasp your hand around your left ankle. Flexing forward at the waist, press your left leg back and up as far as you comfortably can. Keep your right hand forward and parallel to the floor. Focus on a point 5 or more feet in front of you, eye level or above. Hold this pose for 10 to 20 seconds, then release and lower your left foot toward the floor. Pause for a moment and repeat on the other side.
Benefits	Contraindications
Strengthens legs, thighs, buttocks, and hips Relieves back pain Stretches the front of the body, opening the shoulders Invigorates the mind-body	Injuries of the knee, ankle, shoulders, or hips
Variations
Modified: Support yourself with a wall or chair in front of you. Bring one foot back behind you. Hold on to your ankle or foot with your hand, keeping your knees together. Gently squeeze your buttocks and take 6 to 10 breaths. Intense: From Dandayamana Dhanurasana, bring your foot behind you, holding on to your ankle with both hands.