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Akarna Dhanurasana

अकर्णा धनुरासन / Archer Pose

September 20, 2024

Table of Contents [Expand All]
Introduction to the Asana

The Sanskrit name is derived from Akarna (अकर्णा ) meaning towards the ear, Dhanura (धनुर) meaning bow, and asana (आसन) meaning posture or seat.

Benefits
  • 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.
Steps to perform the Asana: Akarna Dhanurasana
  • 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.
Common Misalignments / (Mistakes)
  • 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.
Contraindication / Cautions
  • 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.
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