Standing Bow Pose Ultimate Guide

Standing Bow Pose, also referred to as The Lord of the Dance Pose, is a beautiful and empowering pose. This pose transfers your blood to one side of your body and equalizes as you exit the pose, which improves your blood circulation.

Standing Bow Pose is challenging, empowering, and beautiful. Check out this guide to the pose!

How to Do Standing Bow Pose

This explanation is for a modified version of the pose. To enter the full pose, see the modifications below.

  1. Start by standing with your feet together in Mountain Pose.
  2. Bend one leg, keeping your knees together, sending your foot behind you.
  3. Bend the same arm, with your elbow in tight to your side and hand extending out to the side of you.
  4. Reach back and grab hold of the inner side of your foot with your fingers touching the top of your foot and your thumb touching the sole of your foot.
  5. Extend your foot up and back with your free hand reaching forward, parallel to the ground.
  6. Stay in the pose for a few breaths and then release your foot and return to standing. Try to release in a controlled manner, not just letting yourself fall out of the pose.
  7. Repeat on the other side.


    • If you are struggling with your balance in this pose, try standing next to the wall and use your hand against the wall for support. You can also have a friend or partner brace your hips for support.
    • To do the full version of this pose, you need to flip your grip of both arms. Keep in mind this is a very advanced pose and should only be attempted if you have a very advanced yoga practice.

Benefits of Standing Bow Pose

  • improves circulation
  • strengthens glutes, thighs, hips, and arms
  • improves flexibility of your lower spine
  • opens your shoulders
  • improves balance


You should always consult your doctor before practicing yoga. It is also important to learn and practice yoga under the supervision of a certified yoga teacher.

You should avoid Standing Bow Pose if you have the following:

  • injury of ankle, arm, knee, or back

Standing Bow Pose is an advanced backbend. To read about beginner, intermediate, and more advanced backbends check out 8 Benefits of Backbends in Yoga.



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