Akarna Dhanurasana – The Archer Pose

Akarna Dhanurasana, the Archer’s Pose or the shooting bow posture, is so called as it resembles an archer wielding a bow. In Sanskrit, Dhanur means a bow and Asana is a pose. Akarna, here indicates that the hands are placed near the ear similar to the posture when an archers take aim at the target. In this yoga pose, body and the legs take the shape an archer about to release the arrow from the bow.

Akarna Dhanurasana improves flexibility of your legs and hips. It enhances strength and concentration as well as the functioning of digestive organs.

How to do Akarna Dhanurasana (The Archer’s Pose)?

1. Sit on the floor with legs extended. Relax and breathe normally. Place the hands on the thighs. This starting position is called Dandasana. The pose can also be achieved via other starting postures, for example Baddha Konasana, etc. But here we discuss the simple version using Dandasana.
2. Slide the right hand forward along the right leg and grab the right leg toes with the fingers.
3. Pull the right leg backwards and raise it toward the right side of the face. Place it near the right ear. Simultaneously, slide the left hand forward to grab the left leg toes.
4. Pull the right hand as back as possible. Try to keep the head and trunk as straight as possible. This will require some flexibility of the hip, back and shoulders. Try to achieve it slowly over few sessions, if you are not able to achieve it on the very first attempt.
5. In the final pose, the practitioner resembles an archer about to release an arrow from the bow. Hold the breath in this position.
6. Remain in this position for as long as you are comfortable.
7. One may either hold the breath or breath very shallowly in this final position.
8. To release the pose, bring down the right leg to the floor. Release your grip on both the toes.
9. Straighten out the legs again. Place both hands on the thighs and breathe normally.
10. One can repeat the process with the left leg too if desired.

Benefits of this pose range from improved strength and flexibility to better digestion.

Benefits of Akarna Dhanurasana (The Archer’s Pose)

1. Akarna Dhanurasana improves flexibility of the back and spine.
2. It gives a good stretch to the shoulders, hands, thorax, thighs and the legs.
3. Akarna Dhanurasana massages the abdomen and internal organs.
4. It improves digestion.
5. It massages the pancreas and is good for diabetic patients.
6. Akarna Dhanurasana improves concentration and steadiness.

Contraindication for Akarna Dhanurasana

1. Avoid Akarna Dhanurasana if you have any disk prolapse in the lower spine.
2. If you had any recent surgeries or injury of the spine, shoulders, hips or arms, then do not attempt this posture.