Akarna Dhanurasana in yoga also known as the bow and arrow pose is a standing pose mentioned in the series Standing Asanas mentioned in the book “Asana Pranayama Mudra Bandha”. It focuses on stretching and strengthening the muscles. In this article, we will easily and comprehensively learn how to do Akarna Dhanurasana – Bow And Arrow Pose In Yoga, its benefits, precautions, and a note for practitioners.
How to do Akarna Dhanurasana – Bow And Arrow Pose In Yoga
- Stand erect with the feet shoulder width apart and the arms at the sides.
- Take a short step forward with the right leg.
- Clench the right fist and raise the arm in front of the body so that it is over the right foot and slightly above eye level.
- Clench the left fist and bring it slightly behind the right fist.
- Gaze over the right fist as though holding a bow and arrow, and fix the eyes on an imaginary target.
- Inhale and slowly pull the left fist back to the left ear, tensing both arms as if drawing the bow.
- The head should move back slightly with this motion so the neck muscles become taut.
- Keep the left elbow up at shoulder level. Exhale and release the imaginary arrow.
- Relax the neck and bring the left fist forward to the right fist.
- Practise 10 times on each side.
Breathing pattern while doing Akarna Dhanurasana – Bow And Arrow Pose In Yoga
- Inhale while pulling back the bowstring. Exhale while releasing the bowstring and bringing the hand forward.
Benefits of doing Akarna Dhanurasana – Bow And Arrow Pose In Yoga
- This asana exercises the shoulders and also uses the short and deep muscles of the neck and shoulder blades.
- These muscles are not often exercised and can hold a significant amount of postural and subconscious tension which is responsible for stiffness and pain.
- The alternate tensing and relaxing smoothes out the energy flow and relaxes the muscles.
- This asana is helpful for people with bad posture, cervical spondylitis, writer’s cramp and shoulder or ann stiffness.
Standing Asana SeriesAkarna Dhanurasana – Bow And Arrow Pose In Yoga is a part of the standing asana series. Standing asanas or standing yoga poses are the asanas that have a standing position as the starting position. Standing asanas are an important part of all yoga sequences. This series of standing asanas include beginners asanas focusing on stretching and strengthening the back, shoulders, and leg muscles.
The following 14 yoga asanas or yoga poses are a part of the standing asanas series.
- Bandha Hasta Uttanasana – Locked Hand Raising Pose In Yoga
- Akarna Dhanurasana – Bow And Arrow PoseIn Yoga
- Tadasana – Palm Tree Pose In Yoga
- Tiryaka Tadasana – Swaying Palm Tree Pose In Yoga
- Kati Chakrasana – Waist Rotating Pose In Yoga
- Tiryaka Kati Chakrasana – Swaying Waist Rotating Pose In Yoga
- Meru Prishthasana – Spine And Back Pose In Yoga
- Uttanasana – Squat And Rise Pose In Yoga
- Druta Utkatasana – Dynamic Energy Pose In Yoga
- Samakonasana – Right Angle Pose In Yoga
- Dwikonasana – Double Angle Pose In Yoga
- Trikonasana – Triangle Pose In Yoga
- Utthita Lolasana – Swinging While Standing Pose In Yoga
- Dolasana – Pendulum Pose In Yoga
We hope that through this article you were able to understand how to do the Akarna Dhanurasana – Bow And Arrow Pose In Yoga easily, its benefits, and precautions.