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Yoga Pose:
​Akarna Dhanurasana

Important Note
Take special precautions while doing any asana. If you are learning yoga, then take the advice of a knowledgeable person. Do not put any kind of force in the event of pain or unable to do so. Keep in mind that you will be able to succeed only with constant practice.
Brief Introduction Of The Akarna Dhanurasana
Akarna Dhanurasana refers to a yoga pose that is also called the “Archer Pose”. It name ocmes from the Sanskrit words “Karṇa” which means “ear”, “Dhanur” standing for “bow” and “Asana” referring to “pose”. This is basically about pulling the feet to the ear, similar to the shooting bow posture, only with the foot being held like the arrow. This pose resembles the position taken by an archer while trying to shoot an arrow from a bow.
How To Do The Akarna Dhanurasana?
These are the steps to performing this pose:
  1. Sit on a plain surface in a relaxed fashion.
  2. Keep the back, shoulders and head in a straight fashion.
  3. Rest the palms over the thighs and breathe in deeply.
  4. Slide the right hand down to the big toe of your right foot, trying to keep your right leg perfectly straight.
  5. Hold your toe.
  6. Pull your right foot to your face. Slide it down.
  7. Now use your left hand to get across to the big toe of the left foot.
  8. Allow the left foot to be there on the ground firmly.
  9. Use the right hand to move the right foot to the right ear and before your face.
  10. Breathe out and in as you are lifting your left foot with the help of the right hand.
  11. While performing the Akarna Ddhanurasana, keep the neck and trunk erect.
  12. Remain in the bow posture for as long as 20 seconds.
  13. Breathe out and go back to the original posture.
  14. Alternatively use the right and the left legs to repeat Akarna Ddhanurasana Asana.
  15. Try to repeat the pose for a minimum of two times with each of your legs – twice for the right and twice for the left leg.
  16. Go on breathing normally.
This asana can be tried by beginners with the help of an experienced Yoga practitioner, given that it falls in the category of intermediate level. Most practitioners who want to be an expert in Yoga can attempt the intermediate poses. It is important to note that this pose can exert a lot of strain on the joints, legs and hands.
  • Breathing
Breathing plays an important role in this posture, as is the case with most other Yoga positions. This can be the best option to boost the circulation of blood in the knee joints as well as the hips. While trying this posture, you have to breathe in and elevate your foot to the level of ear. You should also pull the foot as much as you can rather than bending the neck. Try to breathe in normally as you bring your foot to the level of head. Breathe out and go back to the original posture, putting your foot down to the thigh.
  • Duration
As a beginner, you might find it tough to perform this pose – given that you can feel the strain on your arms, shoulder and overall body. It would be quite convenient for you to practice this posture for around 10 – 15 seconds. It can enough for you to experience the strength and flexibility in your inner organs. It can also be possible for you to get ready for the sequence of the Yoga poses, along with the Archer Pose, to get more overall flexibility of the leg muscles, abdominal muscles and hips.
Benefits Of The Akarna Dhanurasana
With regular practice of this Asana, you can experience a number of health benefits.
  • Proper functioning of organs
When you practice this posture, it can tone all the organs of your body and massage the same. This can help in proper functioning of the same. The Asana can benefit the abdominal organs, adrenal glands, pancreas, kidneys and liver.
  • Helps with menstruation
The pose can ease menstrual cramps. It is also very useful in making the menstrual cycle, or period, regular in most women.
  • Boosts strength
The regular practice of this pose can make the muscles of back of the legs, thighs and back stronger. It can do this by properly stretching the ligaments, muscles and spine.
  • Cures stomach problems
It is also known to treat stomach disorders gradually, and can help in alleviating dullness of liver, constipation and indigestion. It also improves the way the excretory process functions. When you perform it, you can enjoy a better digestive process. Indigestion can be treated and constipation can be cleared up with ease.
  • Improving focus and grace
The posture can allow you to build your core muscles up, and thereby improve concentration and grace.
It also has many other therapeutic advantages for the body, such as:
  1. Improving blood circulation
  2. Improving respiration
  3. Improving reproductive system functioning
  4. Curing hunched upper back
  5. Giving a better body posture
  6. Correcting muscular stiffness
  7. Treating diabetes
The Asana can let you remain strong, healthy and energetic, and be able to get the maximum out of your life. It can target many areas of the anatomy at the same time, such as neck, shoulders, spine, chest, thighs and groins.
Precautions To Be Taken While Doing The Akarna Dhanurasana
  1. This is a yoga pose of an intermediate level. Thus, if you happen to be a beginner, never make it the first posture that you perform.
  2. In case you are a novice, avoid trying it when you are alone.
  3. If you are pregnant, never perform this pose. It might jeopardize your childbirth and affect your health as well as that of your infant in a very adverse way.
  4. Those who are suffering from spinal injuries need to avoid this posture as well. It is of no use to try to strain your body to achieve the perfect posture, and bear intolerable pain in the process.
Conclusion
This pose might look difficult in the beginning, but can yield many benefits for you, and should be performed for that reason. With regular practice, it can be easier for you to perform this pose - keeping breathing and other things in full control – and get out the maximum advantages for your body. It is worth trying out!
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