Akarna Dhanurasana | Yoga For Hip Joints and Hip Flexibility

Akarna Dhanurasana is a SANSKRIT word that means Karan means "Ear", Dhanura means "Bow", and Asana means "Pose". Karna has "A" as a prefix that means "Near" or "Towards". This is also said that "Archer pose" in English. and also known as Shooting Bow Pose or Bow-and-arrow pose.


Proper sit on the floor. Stretch your legs out in front of you. Make sure your leg is close together. Bend forward and stretch your hands as tight hold your toes. as possible as your torso keeps straight. Breathe in and lift your left side leg. Bring your left side leg up to your left side ear. then keep your hold on the other leg. Hold in this pose for 3 to 5 breathe. Relax few minutes and start again for the same steps.


Benefits of Akarna Dhanurasana yoga:


There are the most important health benefits of Akarna Dhanurasana are,

1. Akarna Dhanurasana helps to strengthen your leg muscles by improving blood flow.

2. This pose helps to tone abdominal muscles and reduce belly fat.

3. Regular practices of Akarna Dhanurasana improve the digestion system.

4. This asana also helps to improve your spine and hip flexibility.

5. This asana is useful to boost immunity by eliminating the toxins from the body.

6. Regular practices of Akarna Dhanurasana improve your concentration and focus power.

7. Continued to perform for a long time, activates kundalini chakras and gets energy also.

8. This yoga helps to improve the efficiency of the liver and kidney by massaging the abdomen.

9. Akarna Dhanurasana is an excellent asana to increase the strengthen calves, Ankle, and Hamstrings muscles. It gives more oxygen and nutrition which helps to strengthen muscles.

10. Akarna Dhanurasana improves the body posture especially the belly, arms, thighs, butts area. and maintain our body in shape.


Step by step Akarna Dhanurasana yoga:


1. Sit on the floor with the legs extended straight in front. (Step 1)


2. Stay the right big toe between the right thumb and the index and middle fingers. Similarly hold the left big toe. (Step 2)


3. Breath out, bend the left elbow and lift the left foot up by bending the knee. (Step 3) Take a breath. Now breath out and pull the left foot up until the heel is close to the left ear. At the same time draw the left arm back from the shoulder. (Step 4) Do not let go of the right big toe. Keep the right leg extended throughout and see that the back of the entire leg rests on the floor. The extended right leg should not bend at the knee.


4. Stay this position from 15 to 20 seconds with normal breathing. This is the first movement.


5. Now breath out and stretch the left leg up vertically. (Step 5.) Take a breath. Exhale, draw the leg further back until it touches the left ear. (Step 6) Continue to hold the toes of both feet and fully extend both legs. Do not bend them at the knees. It takes some time to learn to balance in this second movement. Remain in this position from 10 to 15 seconds, breathing normally.


6. Breath out, bend the left leg at the knee and bring the left heel to the left ear as in position 3 above. (Step 5.) Then lower the left leg to the floor and keep both legs stretched on the floor. (Step 5)


7. Repeat the pose on the right side, pulling the right foot towards the right ear and raising it up vertically near the right ear, while keeping the left leg straight on the floor. Do not relax the hand hold of the toes. Maintain the position on both sides for an equal length of time. Then loosen the hands and relax.

  • Akarna Dhanurasana step 1
  • Akarna Dhanurasana step 2
  • Akarna Dhanurasana step 3
  • Akarna Dhanurasana step 4
  • Akarna Dhanurasana step 5
  • Akarna Dhanurasana step 6
  • Akarna Dhanurasana step 7
  • Akarna Dhanurasana step 8
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