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A Complete Guide to Akarna Dhanurasana. Intro, Benefits & How To Perform
One thing that soothes your mind and body in today’s hectic world should be yoga. Yoga is the only exercise that has the potential to improve both flexibility and strength. Poses, breathing exercises, and absorbed meditation are part of the holistic yoga method, which unites the mind, body, and spirit while enhancing flexibility, strength, and stress relief.
Akarna Dhanurasana, also known as the Archer Pose, is a great pose to loosen up your body and increase flexibility. In this article, our discussion will emphasize more on Akarna Dhanurasana.
Table of Contents
What is Akarna Dhanurasana?
Meaning and Interpretation:
The word Akarna Dhanurasana originated from a Sanskrit word where “Karna” signifies “Ear”, “Dhanura” means “Bow”, and “Asana” signifies “Pose”. The word “Karna” has “A” as a prefix which signifies “Near”. Akarna Dhanurasana is also known as “Archer Pose” because it resembles the action of an archer pulling an arrow from the bow.
To perform Archer Pose, your body should be flexible; it is an advanced level of yoga, and that’s why it can’t be considered for beginners. Those already performing yoga and have flexible bodies should try this yoga.
How to do Akarna Dhanurasana?
Since Akarna Dhanurasana is advanced-level yoga, you should do these preparatory poses to retain flexibility in your body before starting with it.
- Supta Padangusthasana- Reclining hands to big toe pose
- Malasana- Garland Pose
- Paripurna Navasana- Boat Pose
- Ardha Navasana- Half Boat Pose
- Baddha Konasana- Bound Angle Pose
Steps for Akarna Dhanurasana
To begin, set your yoga mat in and peaceful space. Early morning is the best time to perform this pose since you are empty stomach, but evening time is also a good idea. You should perform any exercise or asana when your mind and body allow it. Let’s begin with how to do Akarna Dhanurasana:
- Begin the pose by sitting in Dandasana, also known as Staff poses, with your legs spread out in front of you and your back straight.
- Now, lean forward and use your hands to hold the big toes of both left feet. To achieve this, wrap your thumb, index, and middle finger around it.
- Now exhale and Lift your left foot while keeping your knee and elbow straight.
- After keeping your knee and elbow straight, inhale deeply. Pull the feet closer to your body as you exhale until the heels reach your left ear.
- At the same time, draw your left arm back from the shoulder.
- Keep your hold on the right Toe, which is the Akarna Dhanurasana pose.
- Maintain normal breathing while holding it for at least 15 to 20 seconds.
- After exhaling, try to pull your left leg further to make it extend vertically.
- Once more, draw the leg back toward the left ear and inhale and exhale.
- Remain in this position.
- Bring the left leg slowly to the floor while extending both legs forward to release the pose.
- With the left leg, perform the pose again.
- Release the hands and legs after finishing on both sides to relax.
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Variations of Akarna Dhanurasana
Once you master the basic Archer pose, you can try different modifications or variations of the Akarna Dhanurasana. But while doing any variation, make sure to take advice and help from some certified yoga trainers.
To modify the archer pose, you can start with the following-
- Firstly, use a chair to keep your feet on it while pulling it towards your ear.
- Now, with the help of a yoga strap grab your foot.
- Try performing the asana beside a pillar so that you can rest your heel on the pillar.
For the modifications, you can try the following poses
- Standing Archer Pose
- Baddha Akarna Dhanurasana
- Akarna Dhanurasana II
To know further details about these modified poses, you can take the help of an expert yoga trainer. They can help you with further guidance, which will help you perform yoga with the right techniques and avoid injuries.
Benefits of Akarna Dhanurasana
There are numerous benefits of Akarna Dhanurasana that you can achieve from regular practice; these include:
- The Archer poses on the flexibility of the chest, shoulders, thighs, spine, neck, and abdominal muscles.
- It helps strengthen your leg muscles by improving blood flow.
- Akarna Ddhanurasana helps with indigestion problems, enhances digestion, and clears constipation.
- Performing archer poses regularly helps enhance immunity by eliminating toxins from the body.
- People concerned about belly fat should perform the archer pose as it can tone their abdominal muscles and reduce belly fat.
- It helps in improving your concentration and focuses power if practised regularly.
- Archer pose improves the effectiveness of the liver and kidney by massaging the abdomen.
- This yoga helps in regularizing the menstrual cycle for women.
- Breathing capacity improves massively as this yoga enlarges your lungs by increasing the oxygen-holding capacity.
- The archer posture helps in relieving stress and anxiety.
This yoga pose has numerous health benefits if practised regularly by following the right techniques. So practice the Akarna Dhanurasana properly and get the best out of it.
Duration
As a result of strain, practising this asana is difficult for beginners. Start doing this asana for 10-15 seconds in the beginning. You can feel the internal organs’ flexibility and strength while performing Akarna Ddhanurasana. You can also practice the sequence asanas, and the Archer pose to gain more flexibility in hips, legs, and abdominal muscles.
Precautions
Anyone can do yoga, but to avoid injuries and any mishap, the archer pose is not recommended under the following condition:
- Pregnant and menstruating women should avoid the archer pose.
- You shouldn’t do it if you are suffering from a shoulder or hamstring injury.
- People with a herniated disk or other back problems should not practice this asana.
- If you have recently had surgery on your shoulder, arms, spine, or hips, you should restrict yourself from performing Akarna Dhanurasana.
- Consult your doctor before you start practising the archer pose.
- Finally, never overstretch or force yourself into a particular posture; take the process slowly to avoid injuries.
- Always take the help of an experienced yoga instructor before you start practising any asana.
- Keep your mind relaxed and your breathing deep, steady, and balanced.
Practising yoga should be enjoyable; it shouldn’t feel like a burden. Enjoy each pose and feel the positive energy that comes along with it.
Well, we all know yoga can calm you physically and mentally, but as said earlier, Akarna Dhanurasana is an advanced yoga that requires technique and training to avoid injury. With regular practice, you will notice a positive change in your body and mind. With regular practice and patience, you can achieve your goals and master this pose easily.
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