Yoga aims to bring calmness and balance flexibility in the body. In this upcoming section, we will discuss about the Archer’s Pose (Akarna Dhanurasna). This pose is best to improves the balance between mind and body. Here we explore the simple way to perform Archer’s Pose combines with the benefits of this pose.
What is the Archer’s Pose (Akarna Dhanurasna)?
Archer’s Pose (Akarna Dhanurasna) is a hatha yoga pose that resembles that a archer to release an arrow. The name comes from the sanskrit word A, “near”, Karna means, “ear”, Dhanu means,”bow”, and Asana means,”pose”. In this posture, hand is pulled up to a ear like pulling a bow and arrow. If you want to feels like a archer ready to shoot an arrow, you can try the akarna dhanurasana pose or archer’s pose. This yoga asana helps to improves flexibility and strengthen in legs, shoulders, neck and abdomen.
Akarna Dhanurasna holds deep spiritual significance, improving the balance between mind and body. Regular practice of Archer’s Pose, strengthens leg muscles, improves flexibility, Increase concentration and focus power. This Akarna Dhanurasna yoga asana helps for improving physical health as well as spiritual growth.
How To Perform Akarna Dhanurasana?
Akarna dhanurasana is the advance level yoga pose that allows pulling your legs towards the ear that resemble an archer shooting an arrow from a bow.
Here are the instructions on how to perform this Archer’s Pose (Akarna Dhanurasna):
Step 1. Take a Dandasana position, sit on the ground in simple seated posture.
Step 2. Stretch your leg in front of you. Ensure your back is straight and your toes is band toward you.
Step 3. Keep both arm by the side of the body, palms should be resting on the ground.
Step 4. Start by sitting on the ground and bending your right leg.
Step 5. Place your right foot near your right hip and keeping your other leg straight and active.
Step 6. Reach out your right hand to your right foot and hold the big toe with your thumb, middle, and index fingers.
Step 7. If you unable to reach your toe, use a strap and loop around your foot.
Step 8. Begin with inhaling and lifting your right leg and arm, keeping them straight.
Step 9. Placing your left to left thigh for support and stability. Then exhale and bend your left leg, taking your foot close to your chest.
Step 10. Hold the outside of your left foot with you left hand.
Step 11. Inhale and lift your left foot gradually and bring it towards your ear , keeping your elbow and knee relaxed.
Step 12. Looking straight and focus on a point front of you.
Step 13. Imagine that you are targeting a point with your left foot as the arrow and right foot as the bow.
Step 14. Hold this position for a few seconds breathing normally or chanting, “OM”. Feel stretch in your legs, arms, chest and neck.
Step 15. As you exhale bring your left foot down to the ground. Then, lower right foot as well and straighten your right leg.
Step 16. Hold this pose for a while and then switch sides.
These steps help you achieve the flexibility and strength benefits of Archer’s Pose. There are numerous benefits of this pose when you perform this pose regularly. We are going to explain the Benefits of the Akarna Dhanurasana, in this upcoming section.
What are the Benefits of Archer’s Pose (Akarna Dhanurasna)?
If you want enhance your strength and flexibility altogether, yoga is the most durable and effective solution. However, you need to practice advance level asanas to achieve a your goals.
One of yoga pose that can help you to achieve your goals and provide a better health benefits is the Akarna Dhanurasana . So, you want to include the Arche’s pose in your yoga practice. This asana works on the core, along with other parts of the body.
Here are the benefits of this Archer’s Pose (Akarna Dhanurasna):
- Enhance Flexibility: If you can include this Arche’s pose in your yoga journey, you will soon notice that an effective improvement in your flexibility. Because this posture helps to stretching your muscles and reduce the stiffness in your joint.
- Strengthens Muscles: While doing this pose you will feel stretch in your arms, legs ,thighs, calf and shoulders. Initially, Akarna Dhanurasana can ne painful, but as you practicing daily, your muscles feel relax. It can be strengthen your legs, arms, and shoulders.
- Boost Immunity: If you regularly practice this asana along with other yoga postures, Arche’s pose will helps to remove toxins from your body. This will helps to boosting your immune system.
- Enhance Blood Circulation: Stretching the chest muscles , while doing this archer pose elevates the heart function and enhancing blood circulation.
- Improve Digestive System: By daily practicing Arche’s pose, you can develop abdominal muscles and expert pressure on legs, arms, and shoulders. It stimulate abdominal organs , promoting ingestion. In long run, you can gets good abs and improve digestive system.
- Improves Posture: This Akarna Dhanurasana helps to strengthens and stretching the spine. By regularly practicing this posture, this is the most effective way to improve your posture.
- Enhance Concentration: Practicing this Archer’s Pose requires balance and focus, helping to enhance concentration and mental clarity. It also help to reduce stress and anxiety.
- Enhance the spinal health: There is a gentle twist in the spine in this Akarna Dhanurasana, that helps to maintain flexibility and balance and reducing the risk of spinal disorder.
Contraindications of Archer’s Pose
Akarna Dhanurasna or Archer’s Pose improves balance and coordination and enhancing overall body awareness. This posture is highly advance posture and requires extreme body flexibility. So, some precautions should keep a note, especially for beginner:
- If you are suffering from any kind of back injury, slip disc, or spinal injury should avoid archer’s pose.
- If you have weaker waist should refrain from doing this yoga.
- If you are pregnant, you must consult your doctor whether it is safe.
Summary
Till now, we are discussed the steps and benefits of the Archer’s pose aka Akarna Dhanurasna. This is the great yoga pose to practice the physical strength and balance with the mental focus.
