Akarna Dhanurasana (Archer Pose): Introduction, Steps, Benefits, Precautions, Expert Tips & Alterations

What You Should Know Before You Do Archer Asana?

To see yourself in the Archer pose requires skill and more importantly patience. However, the archer is concerned only with pulling the bowstring and hitting the target or the yogi is concerned purely with getting into the physical shape of the posture, the meditative aspects of the practice will always be elusory.

Physical skills and approaches are essential, but at some point, you must have to focus on performing a collection of movements. Through stability in the body, relaxation of the eyes, and complete capitulating to the breath, you can indulge nonessential exertion and totally immerse and express the immeasurable present moment.

• Yogasana Level – Easy
• Yogasana Style – Modern yoga
• Yogasana Repetitions – After 20 seconds
• Yogasana Strengthens – Arm, shoulder, abdomen, Lower spine
• Yogasana Stretches – Leg, Arm

Effect of Archer Asana on tri dosha

• It supports the function of udan vayu, vyan vayu and Avalambaka kapaha.
• Balances apan vata function

How to Do Archer Yoga Posture/Asana?

1. Sit relaxed on the plain surface.
2. Straight your head, shoulder and back.
3. Place your palm on thigh and inhale deeply.
4. Moving the right hand in downward direction towards your big toe of right foot.
5. Keep your right leg straight.
6. Now hold your big toe and pull the right foot towards your face and move downwards with left hand to reach big toe of your left foot.
7. Your left foot should remain stable on the ground.
8. Move your both right foot and right hand in front of your face towards right ear.
9. Start exhale and inhaling while lifting the left foot with right hand.
10. Keep your trunk and neck straight while doing the Akarna Dhanurasana
11. Stay in the bow/bending position for 20 seconds.
12. Now exhale and then return to your original position.
13. Alternatively repeat this Akarna Dhanurasana Asana with left and then with your right leg Asana.
14. Repeat this position for at least twice with both the legs.
15. Continue normal breathing after completing the posture.

Benefits Of Archer Yoga Pose/Asana?

• Increases hip mobility
• Strengthens arms and shoulders
• Stretches arms and legs
• Improves core strength

Contraindications And Precautions Of Archer Posture/Asana?

• Pregnancy
• Menstruation
• Shoulder injury
• Lumbar disk problems
• Hamstring injury

Science Behind Archer Pose/Asana?

• This asana utilizes the entire body by strengthening the muscles in the back, abdomen, arms and legs.
• Flexion of the spine increases circulation, activates spinal nerves and strengthens the entire length of the spine.

Beginners Tips for Archer Pose/Asana?

• Beginners feel it hard for practicing this akarna asana as they get strain.
• Practicing for 10-15 seconds for this asana would be quite easier
• This asana is good for you to feel the strength and flexibility in the internal organs

Advanced Pose Alterations

Related Yoga Poses/Asanas –

• Dhanurasan
• Standing Archer pose

Reference:-

• https://www.google.com/url?sa=t&source=web&rct=j&url=https://www.yogajournal.com/practice/advanced/advanced-pose-how-to/take-aim/&ved=2ahUKEwjVz4qH4sHwAhVxlOYKHR7sCOkQFjAEegQIDBAC&usg=AOvVaw1ZGIr3DfP0kn5rUPH29jWu