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Akarna Dhanurasana 1

In Sanskrit, A means "near" or "towards," Karna means "ear," Dhanu means "bow" and Asana means "pose" or "seat." This Asana translates to Bow and Arrow Pose and is also known as Archer's Pose.

Practice

Preform Tadasana or mountain pose.

Inhale.

Exhale taking a 3 - 3 1/2 foot step back with the left leg.

Inhale clenching the right fist and raise the fist in front of the body at eye level or slightly above eye level.

Exhale the left hand behind the body, grabbing an arrow from your quiver.

Inhale the arrow into the bow.

Exhale pulling the bow back and hold.

Gaze over the right fist as though holding a bow and arrow and fix the eyes on an imaginary target.

The left hand should be in line with the left ear.

Exhale and release the imaginary arrow, allowing the arms to come to the sides of the body.

Duration

Practice 5 times on each side.

For holding the practice, beginners should start with 30 seconds and build up to 2 minutes over time.

Note

While holding the Asana, as you exhale, exhale out through the arms, imagining the Prana meaning "life force energy" holding the shoulders and arms up.

Awareness

While practicing bring your awareness to Manipura Chakra.

Benefits of Akarna Dhanurasana

Exercises the shoulders as well as the deep muscles of the neck and shoulder blades.

Helpful for stiffness due to incorrect posture.

Related Hatha Yoga Practices

Shatkarma

The six cleansing actions are intended to be the start of a Yoga practice in order to clean, strengthen, remove toxins and improve the flow of Prana through out the practitioner.

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Asana

Yoga poses help to elongate and strengthen the muscles of the body as well as to calm the mind for the deeper spiritual practices of Yoga.

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Pranayama

Breathing exercises are a great practice to remove carbon dioxide, increase lung capacity as well as being a good preparatory practice for the deepest spiritual practice of Yoga, Meditation.

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Bandha

The four body locks that makes up this practice give the practitioner the ability to hold or lock Prana in certain locations of the body. These practices also allow the practitioner to release blockages that may be holding the practitioner back.

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Mudra

The gestures in this practice include the whole body and are intended to awaken Prana, Chakras as well as Kundalini energy within the practitioner.

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Meditation

Meditation is the highest spiritual practice of Yoga which is why this practice is the most difficult practice to preform, but with correct knowledge and dedication, can be the most profound practice of Yoga.

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