Forward BendsIntermediate

Shooting Bow

Akarna Dhanurasana

Shooting Bow Pose (Akarna Dhanurasana) draws one foot toward the ear like an archer’s bow while the other leg stays extended, building strength and focus.

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How to Perform

1
Sit with legs extended and hold each big toe with corresponding hand.
2
Bend left knee, drawing foot toward left ear as you keep right leg long and grounded.
3
Lift spine tall, drawing left elbow back like a bowstring.
4
Optionally straighten the left leg toward the sky while maintaining the grip and lifted chest.
5
Hold 3–5 breaths, then lower left leg, return to start, and repeat on the other side.

Benefits

Strengthens hip flexors and core while enhancing hamstring flexibility.
Stimulates abdominal organs and improves bowel regularity.
Builds concentration and postural control through asymmetrical balance.

Alignment Cues

Extended leg stays straight with heel grounded.
Lifted knee hugs toward midline as foot approaches ear.
Spine remains vertical without collapsing forward.
Shoulders stay level even as elbow draws back.

Common Mistakes

No common mistakes listed.

Contraindications

• Knee injury
• Hamstring tear
• Pregnancy

Recommended Props

Strap around lifted footBlanket under hips