Akarna Dhanurasana (Archer Pose)

Sit on the floor in Dandasana.

Bend forward and stretch your arms to hold your toes.

Keep your torso straight.

Inhale & bring your left foot up to your left ear.

Keep your hold on the other leg.

Maintain the posture.

Slowly release the left foot and bring it back to the floor.

Repeat the movement on the other side.

Rounding the back instead of maintaining a long spine.

Forcing yourself into the full pose without proper warm-up or preparation.

Holding tension in the shoulders or jaw.

Not relaxing and breathing deeply throughout the pose.

Alleviates back pain and mild sciatica.

Tones your legs and arms.

Increases the flexibility of the spine, hips, groins, chest, neck, and shoulders.

Helps to improve the efficiency of the liver and kidneys.

Tones the abdominal muscles and aids in reducing belly fat.

Promotes blood circulation and cardiac health.

Widens the opening of your chest and expands lung capacity.

Effectively stimulate and nourish your reproductive organs – ovaries, testes, uterus, and prostate glands.

Stimulates the urinary and excretory organs.

Boost immunity and revitalize the body.

Builds strength and flexibility.

Enhances the nervous system and improves concentration and focus power of the brain.

Avoid in case of shoulder, ankles, wrist, toes, hamstrings, shoulders, hips, knee or spine injury.

Avoid if you have a weak body frame.

Avoid during menstruation and pregnancy.

Avoid in case of lower back issues or a herniated disk.

Avoid if you lack body-breath alignment.

Not advisable for senior citizens.