Akarna Dhanurasana Shooting Bow or Archer's Pose Breakdown

 Akarna Dhanurasana Shooting Bow or Archer's Pose Breakdown

Sanskrit Name: Akarna Dhanurasana
English: Shooting Bow or Archer's Pose

Akarna Dhanurasana / Shooting Bow or Archers Pose Benefits:

• Increases hip mobility
• Strengthens arms and shoulders
• Stretches arms and legs
• Improves core strength

Shooting Bow or Archers Pose Contraindications:

• 
  
• Pregnancy
• Menstruation
• Shoulder injury
• Lumbar disc problems
• Hamstring injury

How To Do Shooting Bow or Archers Pose

• First sit comfortably on the floor with straight legs in front of you. During this keep your head, back and shoulders are straight.
• Breathe deeply and put your palms on your thighs.
• Now, breathe out along with gently slide your right hand towards your right foot. With your right hand grab the big toe of your right foot and pull it towards your face. During this, by your left hand try to reach the big toe of your left foot and grab it and hold it there.
• Breathe in deeply and pull back your right foot from your face to the right ear.
• Remain in this Pose about 30 to 60 seconds.
• After that, breathe out and slowly down your right leg and release your hands from the foot and get back to initial position.
• Repeat the same steps with your other leg.

Modifications and Accessibility Options for Shooting Bow or Archers Pose

• Use a strap around the foot of the extended leg (helpful for tight hams, tight hips)
• You may choose to practice without toe locks
• In this posture, it's really important to practice (and teach) in progressions. You can always modify with a strap, but the accessibility in this posture is giving yourself the freedom to stop at your own personal boundary along the way. Some people stop in Janu Sirsasana and work from there. Others may come into Marichyasana legs and not take it any further, simply working on hip opening.