Summary of the Pose
Archer's Pose, also known as Akarna Dhanurasana, requires both strength and flexibility, just like archery. Supta Padangusthasana I, II, and III (Reclining Hand-to-Big-Toe Pose I, II, and III); Paripurna Navasana and Ardha Navasana (Full and Half Boat Pose); and Malasana (Garland Pose) are excellent preparatory poses.
Step 1
Come to a seat on the earth with your legs reached out before you and your spine long. This is Dandasana.
Step 2
Keep the sit bones established into the earth as you incline forward and grasp your enormous toes with first the thumb, list, and center of each hand. Then, at that point, fix the arms and legs.
Step 3
Keep up with the arms and legs straight as you lift the right foot and leg as high as could be expected.
Step 4
Twist your right knee and point it straight toward the rear of you. The bottom of the right foot is in line with the right ear. The right elbow is likewise pointing straight back.
Step 5
Draw in the left thigh, firm the kneecap and hamstring. Press the left leg into the earth and reach through the left heel and flex the toes towards the body.
Step 6
Keep up with length in the spine and keep the sit bones established into the earth.
Step 7
Relax the look straight ahead.
Step 8
To deliver the stance, tenderly expand and put the right leg back onto the earth, Then deliver the hold around the large toes and take the spine back to opposite to the earth. Rehash on the contrary side.
Benefits
- Increments versatility the hips
- Profoundly, arms, and shoulder muscles
- Extends the hamstrings and hips
Contraindications
- Pregnancy
- Shoulder, hamstring, or spinal wounds