Ākarṇa Dhanurāsana in translation from Sanskrit Karṇa means ear and the prefix Ā means towards; or near. Dhanu means "bow" and asana means "pose", the name literally translated is towards the ear bow pose. An easier to remember, non literal translation is the "Archer Pose," as the position resembles an archer about to release an arrow.
This asana involves pulling the foot towards the ear. To achieve this asana, the practitioner begins in:
- Dandasana the foundation for all seated asanas.
- Grabs hold of each big toes between the thumb and index finger (known as the sixth variant of the Paschimottanasana).
- Exhales, keeping the right leg in full contact with the floor and pull the left foot up towards the ear, bending the knee.
- Holds the position up to 20 seconds breathing normally. Next exhales and straightens the left leg.
- Pulls the foot to a vertical position and holding it statically for 15 seconds.
- Bends the knee returning to stage 4.
- Returns the left leg to the floor
- Repeats on the other side.
Since this asana require both strength and flexibility, it is possible to prepare for it by performing a sequence consisting of asanas that promote general flexibility, such as:
The following hip openers specifically promote the flexibility of the hips:
This asana improves flexibility of the leg muscles. Abdominal muscles and the lower spine are also strengthened.
- Iyengar, B. K. S. (1 October 1977). Illustrated Light On Yoga. Schocken. ISBN 0-8052-1031-8. Retrieved 29 October 2012.
- Schumacher, John (November 2010). "Take Aim". Yoga Journal.
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