Dhanurakarshanasana – (Archer’s Pose)

World Yoga Forum » Yoga Poses » Dhanurakarshanasana – (Archer’s Pose)
Dhanurakarshanasana - Archer's Pose In Yoga, How to do Dhanurakarshanasana - Archer's Pose In Yoga, Benefits of Dhanurakarshanasana - Archer's Pose In Yoga, Precautions, & a note for yoga practitioners

Dhanurakarshanasana (archer’s pose) is a part of the advanced group of asanas mentioned in the book “Asana Pranayama Mudra Bandha” by Swami Satyananda Saraswati that are designed to further improve the health of a person who is already very healthy.

How to do Dhanurakarshanasana (Archer’s Pose)

  • Sit in ardha padmasana with the right foot on top of the thigh and gaze steadily at a fixed point, as at a target.
  • This is the base position.
  • Grasp the right foot with the left hand and the left foot, or toe, with the right hand.
  • Keep the spine and head erect.
  • Raise the right foot towards the left ear.
  • This is the final position.
  • Hold for as long as is comfortable.
  • Rest the right foot back on the left thigh in ardha pad­ masana, release the left foot, and relax.
  • Repeat on the other side.
  • Practise up to 3 times on each side.

Breathing pattern while doing Dhanurakarshanasana (Archer’s Pose)

  • Inhale while drawing the foot towards the ear. Retain the breath for a comfortable duration in the final position.
  • Exhale while returning the foot to the thigh.

Sequence of doing Dhanurakarshanasana (Archer’s Pose)

  • This asana may be performed at any stage during the asana program.

Benefits of doing Dhanurakarshanasana (Archer’s Pose)

  • This is an excellent asana for loosening the hip joints and making the legs supple. 
  • It strengthens the arms and tones the abdominal organs. It helps to relieve tension in the back and neck, and is helpful for people with hydrocele.

Precautions while doing Dhanurakarshanasana (Archer’s Pose)

  • Those suffering from slipped disc, sciatica or dislocation of the hip joints should not practise it. 

Variation of Dhanurakarshanasana (Archer’s Pose)

  • Once this basic form can be performed effortlessly, the practice can be attempted with the heel of the right foot resting in the palm of the left hand.

Advanced Yoga Poses Series

Advanced yoga poses take your yoga practice to the next level. If you’ve perfected beginner, and intermediate yoga poses, you can explore advanced yoga poses. The advanced poses should not be attempted unless the body is very flexible. Dhanurakarshanasana – (Archer’s Pose) is one of the yoga poses classified as advanced yoga poses.

Advanced Yoga Poses and perfecting them can make you an expert in Yoga asanas. Before attempting advanced yoga poses, it’s important to perfect yoga poses and sequences including Sun SalutationPawanmuktasana SeriesPadmasana group of asanasforward bending yoga posesspinal twisting yoga posespostures for meditationinverted yoga poses, and balancing yoga poses.

Be mindful of all the precautions to take while doing these poses to avoid injury. It’s advised to learn these in presence of a trained instructor to make sure you do these properly.

List of Advanced Yoga Poses

  1. Poorna Bhujangasana – Full Cobra Pose In Yoga
  2. Koormasana – Tortoise Pose In Yoga
  3. Poorna Shalabhasana – Full Locust Pose In Yoga
  4. Poorna Dhanurasana – Full Bow Pose In Yoga
  5. Dhanurakarshanasana – Archer’s Pose In Yoga
  6. Prishthasana – Back Pose In Yoga
  7. Parighasana – Beam or Cross-bar pose In Yoga
  8. Chakrasana – Wheel Pose In Yoga
  9. Hanumanasana – Hanuman’s Pose In Yoga
  10. Brahmacharyasana – Celibate’s Pose In Yoga
  11. Grivasana – Neck Pose In Yoga
  12. Sirshapada Bhumi Sparshasana – Head And Foot Touching The Ground Pose In Yoga
  13. Poorna Matsyendrasana – Full Spinal Twist Pose In Yoga
  14. Mayurasana – Peacock Pose In Yoga
  15. Padma Mayurasana – Lotus Or Bound Peacock Pose In Yoga
  16. Moolabandhasana – Perineal Contraction Pose In Yoga
  17. Gorakshasana – Yogi Gorakhnath’s Pose In Yoga
  18. Astavakrasana – Eight-twists Pose In Yoga
  19. Vrischikasana – Scorpion Pose In Yoga
  20. Eka Pada Sirasana – One Foot To Head Pose In Yoga
  21. Utthan Eka Pada Sirasana – Standing Foot To Head Pose In Yoga
  22. Dwi Pada Sirasana – Two Feet To Head Pose In Yoga
  23. Dwi Pada Kandharasana – Two-Legged Shoulder Pose In Yoga
  24. Padma Parvatasana – Lotus Mountain Pose In Yoga
  25. Kashyapasana – Sage Kashyapa’s Pose In Yoga
  26. Vishwamitrasana – Sage Vishwamitra’s Pose In Yoga


We hope you found this article on Dhanurakarshanasana – (Archer’s Pose) useful. It covers how to do Dhanurakarshanasana – (Archer’s Pose), the benefits of the pose, precautions while doing the yoga pose, and important notes for practitioners. You can check out other advanced yoga poses from the list mentioned above.

Articles related to Dhanurakarshanasana – (Archer’s Pose)

The following articles are recommended for you. Apart from these, do read The Basics of Yoga, and eight limbs of yoga.

Leave a Reply