To practice this posture there are really only a couple of things you need to know: You must lock your standing knee, you must kick your other foot, your must stretch forward and you must bring your body down parallel to the floor. If you do these things you will get maximum benefit from the posture. Yes, it's that simple!
This posture is an example of the tourniquet effect. As you are kicking on one side, compressing- the blood is transferred to the other side of the body, bringing fresh blood to your internal organs and glands to keep them happy and healthy. Bikram calls it "natural irrigation of the circulatory system with the help of the respiratory system."
Standing Bow Pulling Pose also helps to firm and strengthen your abdominal wall, upper thighs, buttocks, arms and hips.
One of the best ways to learn more about the postures is to read Bikram's "Beginning Yoga Class" book. Attend class 3 to 5 times weekly to put your learning into action and make your body smile!