A Detail About Akarna Dhanurasana And Its Benefits

akarna dhanurasana

akarna dhanurasana, archer's yoga pose

Akarna Dhanurasana or Archer’s Pose is an intermediate-level sitting position of yoga. In this pose, the body resembles an archer which is about to release an arrow that’s why this pose is called Archer’s pose. This pose is very much tough to do and beginners should not do this yoga at all as it can lead to serious injury.

The regular practice of yoga asanas can keep the body healthy and the mind calm. Through yoga asanas are beneficial for your whole body, different yoga asanas also have some special benefits associated with different organs.

If your vein ever goes up, or there is a pain in the waist and shoulders, then Aakrana Dhanurasana is very beneficial for you. While performing this asana, the shape of your body becomes like a warrior carrying a bow, hence it is called Aakrana Dhanurasana.

This asana makes your arms, shoulders, thighs, and calves strong. This asana makes the lungs strong, which greatly benefits respiratory patients.

left leg, left foot, archer's yoga pose, left heel, left shin, other leg, left arm

What is Akarna Dhanurasana Or Archer’s Yoga Pose?

Akarna Dhanurasana is a Sanskrit word that is made of three words, that are, “Karna” in Sanskrit means ear in English, and the prefix “A” means near, “Dhanur” means “bow” and “Asana” means Yoga pose. This posture resembles a bow that aims to release an arrow. This pose is also known as Shooting Bow Pose. The main purpose of the asana is to pull the foot near the ear to resemble an archer.

left leg, left foot, right leg, leg straight, left hand, archer's yoga pose

Steps To Do Akarna Dhanurasana Or Shooting Bow Pose:

Here I am giving a step-by-step guide to master this yoga pose. Check the steps below to do this.

Step 1:

First, sit comfortably on the floor with straight legs in front of you. During this keep your head, back and shoulders are straight.

Step 2:

Breathe deeply and put your palms on your thighs.

Step 3:

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.

Step 4:

During this, by your left hand try to reach the big toe of your left foot and grab it and hold it there.

Step 5:

Breathe in deeply and pull back your right foot from your face to the right ear.

Step 6:

Remain in this Pose for about 30 to 60 seconds.

Step 7:

After that, breathe out and slowly down your right leg and release your hands from the foot and get back to the initial position.

Step 8:

Repeat the same steps with your other leg.

left foot, right leg, left hand, big toe, left knee, left knee, left ear, right foot

Precautions Of Doing Akarna Dhanurasana Or Archer Pose:

  • Beginners should not try this asana without the guidance and assistance of an expert yoga master as this asana belongs to the intermediate level category, this yoga should do only after mastering all the basic asana and few intermediate asanas.
  • A pregnant woman should not do this yoga at all as it can lead to miscarriage.
  • People with a back injury or slip disc should not do this yoga. As it can make the situation worse.
  • If you have recently had a stomach or neck operation, then do not do this yoga.
  • People who are suffering from high blood pressure should not do this yoga.
  • People suffering from hernia disease should not do this yoga.
  • Do not do this yoga if there is an injury in the legs and elbows.
  • Avoid doing this yoga if you are suffering from ulcer disease.

left foot, shooting bow pose, right leg, left shoulder, big toe, left knee

Benefits Of Akarna Dhanurasana Or Archer Pose:

Akarna Dhanurasana or Archer’s pose comes with various benefits. Arms, knees, and thighs are strengthened by doing Akarna Dhanurasana. This asana is very beneficial for people who work while sitting on a chair. By doing Akarna Dhanurasana, the muscles of the shoulder and waist are also strengthened and it also benefits stomach diseases and liver diseases. Check the Akarna Dhanurasana benefits below in detail.

Reduce Depression:

By doing yoga, the mental and physical condition of a person develops. According to some research, depression, and depression can be reduced by doing Dhanurasana. Apart from this, it is beneficial in reducing the symptoms of depression. It easily reduces obesity and keeps the body balanced. Doing yoga helps in controlling the cortisol hormone because cortisol hormone promotes depression. If you have depression or anxiety, then Dhanurasana should be done daily.

Strengthen The Abdominal Muscles:

There are many yoga asanas, using which many types of problems of the body can be cured, similarly, there is Akarna Dhanurasana which is effective in strengthening the abdominal muscles. By doing this easily, the back can be bent and the muscles are stretched. It gives flexibility to the bones of the spine. If there is any kind of pain in the muscles, doing this easy gives relief. It would not be wrong to say that strengthens the muscles.

Strengthen The Back:

Akarna Dhanurasana is a good yoga posture to relieve problems like back or back pain. By doing this asana, the blood circulation in the body improves. According to some studies, the problem of excess back pain in women is overcome by doing Akarna Dhanurasana. This asana provides relief from back pain. But if done regularly on a daily basis, only one gets the benefit of this asana.

Strengthen The Muscles Of The Legs:

By doing Akarna Dhanurasana, the muscles are stretched and the muscles of the feet, hands feel stretched. By doing this asana, the tightness remains in the hands and arms. According to the scientist, this has not been confirmed, but this asana is beneficial in strengthening the leg muscles. If you want to strengthen the muscles of the hands and feet, then definitely do Akarna Dhanurasana.

Beneficial For Arthritis and Rheumatic:

This yoga pose is considered to be beneficial for those who have arthritis and rheumatic condition.

Improves Digestion:

Akarna Dhanurasana or Archer’s pose improves the digestion process, treats indigestion problems, and also clears constipation.

Lungs Become Strong:

Air pollution has become a big problem in cities as well as in villages. Your lungs become weak due to breathing in pollution. This is the reason why the number of lung and respiratory patients has increased a lot in the last decade. Regular practice of Akarna Dhanurasana makes your lungs strong. This yoga posture is beneficial for respiratory patients, but they should consult their doctor once about this.

Improve Blood Flow In The Body:

By the practice of Akarna Dhanurasana, the blood flow in the veins and nerves of the whole body is better. If the blood flow in your body is not proper, then many problems start. The practice of this asana also protects against heart diseases. You may find this asana difficult and confusing, but if you do this asana step by step, then it is a very easy asana.


Akarna Dhanurasana is a very good posture of yoga science. A healthy mind resides in a healthy body. Akarna Dhanurasana not only activates metabolism but also helps in keeping your mind stable.

Maintaining balance is the most important thing in today’s world. Akarna Dhanurasana helps to develop this quality related to creating balance in your body.

Before practicing Akarna Dhanurasana, you have to conquer the fear of your mind that you may fall while practicing.

Even if you fall, take a deep breath and praise yourself for the effort, and practice again. To do this asana in the initial stages, definitely take guidance from a qualified yoga teacher.

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