The Pose

This month’s yoga posture is Standing Bow Pose (Dandayamana Dhanurasana). This standing pose combines balancing with a backbend. Amir Ebtehadj, a student at Palisades Charter High School, joined me to show you how this graceful posture can be practiced by both adults and youth of all ages!

Benefits of Standing Bow Pose:

Stimulates the cardiovascular system

Opens the diaphragm

Improves strength/balance

Develops core strength

Stretches the shoulders and hamstrings

Helps with focus and concentration

Modifications:

Be cautious with this posture if you have an ankle or lower back injury. If you are having trouble with your balance, try this pose next to a wall to support yourself.

If you have medical conditions, talk to your doctor before practicing this or other yoga poses.

Instructions:

Start by standing with your feet together as you begin to balance and ground through your legs.

Shift your weight onto your left foot. Bend your right knee to lift your right foot off the floor, grabbing your right ankle with your right hand. Keep a strong grip, using all five fingers.

Keeping your knees together, begin to raise your left arm straight up in the air.

Next charge your body forward, trying to get your abdomen, chest and stomach parallel to the floor while simultaneously stretching your left arm forward and kicking your right foot back.

Look forward—not down at the floor—as you focus your gaze for balance.

Try to feel your spine arching backward as you kick your leg up, keeping your toes pointed towards the ceiling.

This pose is a combination of kicking your leg back and stretching your arm forward at the same time, to create a beautiful standing back bend. The kicking and stretching will help you keep your balance.

Repeat the above steps on the other side of your body, after holding this pose for several deep breaths. Always remember to breathe in and out of your nose while doing yoga poses, to calm your mind and body.

Teresa Anne Power is an internationally recognized children’s yoga expert and best-selling author of the award-winning book “The ABCs of Yoga for Kids.” She has taught yoga to both adults and kids for over 16 years, helping thousands of people develop a healthy attitude toward their body. Teresa has also appeared on local and national TV and radio talking about the health benefits of yoga for kids, and is a keynote speaker. In addition, she is the founder of Kids’ Yoga Day, an international event to raise global awareness of the benefits of yoga for kids. For more information go to abcyogaforkids.com or kidsyogaday.com.