Akarna Dhanurasana, otherwise known as Archer pose or Shooting Bow pose. The name comes from the Sanskrit word, A means near, Karna means ear, and Dhanur means Bow. Akarna Dhanurasana helps improve the flexibility of the leg muscles and abdominal muscles. It is one of the most important and advanced asanas in yoga with plenty of benefits.
Steps for Akarna Dhanurasana
- Sit relaxed on the surface.
- Stretch your legs out in front of you.
- Make sure that the shoulders, back, and head are straight.
- Keep your palms on your thighs and breathe deeply.
- Now, bend forward and stretch your hands to hold your toes firmly.
- Keep your right leg straight.
- Hold the toe and pull the left foot towards your left ear.
- Keep your hold on the other leg.
- Inhale and stay in this position for 20 seconds.
- Exhale and return to the original position.
- Reverse the pose.
- Repeat this pose at least twice with each leg.
Beginners can try this asana with the guidance because this asana comes under the intermediate level category.
Preparatory and Follow-up Asanas
- Urdhva Mukha Svanasana
- Setu Bandha Sarvangasana
Follow – Up Asanas,
- Ardha Matsyendrasana
- Supta Padangustasana
Benefits of Akarna Dhanurasana
- Akarna Dhanurasana improves flexibility of the spine, thighs, groins, chest, neck, shoulders, and abdominal muscles.
- It helps heal the pain in the lower abdomen areas and the large intestines.
- Regularizes the menstrual cycle for women.
- It promotes the concentration of blood circulation in the body.
- Strengthen the legs.
- Improves digestion.
- Help to remove stress and anxiety.
- Stimulates the reproductive organs and aids prevents asthma.
- It massages the pancreas and is best for diabetic patients.
- It expands the lungs and enhances its oxygen holding capacity.
Avoid this asana if you have any disk prolapse in the lower spine. Pregnant women also should not perform this asana. If you have had any recent surgeries, you should not do this asana without supervision. If you have a severe headache, you should avoid this posture.