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Akarna Dhanuraasana Yoga With Steps, Benefits and Images

Akarna Dhanuraasana Yoga With Steps, Benefits and Images

Posture : Akarna dhanura asana or The Shooting bow Pose

Translation : In Sanskrit language the word karna means ear and the prefix of "a" is near to or towards. Also word "Dhanur" means bow-shaped, curved or bent like a bow. The "bow" here referred to is a shape of bow as in "bow and arrow". So we could translate this litrally as the near-the-ear bow posture but because of the obvious appearance of this posture we'll call it the shooting bow posture.

Pronunciation : ah-car-nah da-noor ah-sa-na

Difficulty : Level 6 Requires flexibility of hips and legs.

Instructions :

  1. Sit on the floor with the legs together and extended straight out in front. Keep the back straight, shoulders level and head straight. Place the hands, palms down, flat on top of the thighs then inhale deeply.
  2. Exhale and reach down and loop the forefinger of the right hand around the big toe of the right foot and grasp the left foot with the left hand.
  3. Inhale and pull the right foot back placing the big toe next to the right ear. Straighten the back as much s possible and hold the posture for the duration of the inhale breath.
  4. Exhale and return to the seated position of step #1 then repeat the posture on the opposite side. "Having caught the toes of the feet with both hands and carried them to the ears by drawing the body like a bow, it becomes Dhanura-asana."

Comments :

While practicing this posture imagine yourself as an archer with the gaze focused on the target and the arrow firmly yet gracefully being pulled back in the bow. Hold the posture steady as an archer would hold the arrow aimed at its target. Return the foot to the floor gently. This simple technique will help cultivate a focused and unwavering attention.

Variations :

Reverse the hands and feet so that that the right hand pulls the left foot to the left ear and vice versa. The foot gets pulled under the outstretched arm.

BENEFITS OF ARCHER'S POSE

  1. It improves body posture
  2. Since this yoga pose uses your flexibility, it naturally improves your body posture by making your body more flexible and stride. It also adds grace to the body.

  3. It improves core strength and body balance
  4. This pose is highly effective in improving seated balance since it requires alot of concentration on balance. Also it improves your core strength because of its toughness level. It requires alot of mental as well as physical power and determination hence results in increasing your core strength.

  5. Improves digestion results in relief in constipation
  6. As it requires the whole body movements and streaching also it creates pressure on the lower abdomen which improves the digestion of the body resulting in relief in constipaton.

  7. It results in athletic and strong body
  8. If this yoga asana or posture practiced daily for a regular interval will results in storng and athletic built and this yoga asana is must for an athlete.

Note : It must be avoided in case of hamstering or any injury.

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