Table of Contents
Introduction
Hey there! I want to show you a cool yoga pose called Akarna Dhanurasana. It’s a bit harder than some other poses and requires a strong back. This pose is different from the regular Dhanurasana pose. The word Akarna comes from the ancient language called Sanskrit. In Sanskrit, Karna means “ear,” Dhanu means “bow,” and Asana means “pose.” So, this pose is named after a bow and arrow!
When you do the Akarna Dhanurasana pose, your body looks like you’re pulling back on a bowstring, getting ready to shoot an arrow. It’s a bit more complex than the regular Dhanurasana pose because you have to balance and stretch your body in a different way. But, it’s super fun to try!
The yogic philosophy of the Akarna Dhanurasana
The oldest book about hatha yoga is called Hatha Yoga Pradipika. In this book, it says to hold onto both toes with your hands, one leg straight and the other leg pulled up to your ear like a bowstring. This is called dhanurasana.
But, this pose is not the same as the one most people know, where you lay on your stomach and bend your back. This pose is called Akarna Dhanurasana and it’s named after the Sanskrit words that mean “toward or near the ear” and “bow”. Even though it sounds simple, this pose can be difficult for many people because it requires strength, balance, and flexibility in the hips.
Benefits of Akarna Dhanurasana
- Strengthens legs and arms: This pose exercises leg muscles, joints of arms, shoulders, and elbows, making them stronger.
- Tones abdomen: The core muscles are stretched, stimulating abdominal organs, burning fat, and toning abdominal muscles. It also improves digestion.
- Improves hips and spine flexibility: Sitting and lifting the leg against gravity stretches the hip flexors, opens the hips, and stimulates the spine. It enhances flexibility.
- Improves blood circulation: The pose opens the chest and increases blood flow in the hips, knees, and abdominal region, improving the circulatory system’s overall function.
- Improves efficiency of kidney and liver: The posture massages and stimulates the kidney, liver, and spleen, enhancing the immune system and eliminating toxins from the body.
- Improves concentration: Balancing the body in this challenging pose requires mindfulness, improving focus and concentration power.
- Stimulates sacral chakra: Holding this pose activates the Svadhisthana (sacral) chakra, enhancing creativity, emotional well-being, and sensuality.
Here are the Steps by Step Way to do the Shooting Bow Pose:
- Sit comfortably on the floor with your legs straight in front of you. Make sure your head, back, and shoulders are straight.
- Take a deep breath and place your palms on your thighs.
- Exhale and gently slide your right hand towards your right foot.
- Use your right hand to grab your big toe and pull it towards your face.
- At the same time, try to reach your left foot with your left hand and grab the big toe of your left foot.
- Take a deep breath and pull your right foot back towards your right ear.
- Hold this pose for about 30 to 60 seconds.
- Exhale and slowly lower your right leg and release your hands from your foot.
- Repeat the same steps with your other leg.
Advance Variations of Akarna Dhanurasana
When you get really good at a yoga pose, you can try different versions of it. For example, if you’re doing a pose where you pull one leg to your ear, you can switch it up by using the opposite hand to pull the leg to the opposite ear. So, if you use your left hand to pull your right leg to your ear, it’s the opposite of what you would normally do. This can help challenge your body and improve your yoga practice.
Therapeutic Applications of Akarna Dhanurasana
This yoga pose has many Therapeutic Applications for your body. It can help you stretch out the bottom of your feet, which is called the plantar fascia. It can also stretch out the muscles in your lower back.
The pose is great for improving your flexibility and range of motion. It can help release any stiffness in your hips and stretch out the muscles in your groin area.
Additionally, the pose can help you become more agile and improve your range of motion. This is because it helps tone your calves, ankles, and knee joints. Overall, it’s a great pose to help you feel better in your body!
Poses Related to Akarna Dhanurasana
Preparatory Poses
- Padmasana
- paschimottanasana
Follow-up Poses
- Dhanurasana
- Dandasana
Beginner’s Tip of Akarna Dhanurasana
Don’t worry if you fall over the first few times you try a yoga pose. It’s okay to use a strap to help you reach your arm, so don’t feel bad about it. Think about little babies of goddess Sita LAV and KUSH who didn’t let a big bow stop her from playing, and approach your yoga practice with confidence and joy.
Contraindications and Cautions of Akarna Dhanurasana
If you’ve had recent abdominal surgery or have certain health problems like high blood pressure, ulcers, migraine, headache or hernia, you should avoid practicing this yoga pose. It’s also not recommended to practice this pose during pregnancy or menstruation.
FAQ’s on Akarna Dhanurasana
What are the limitations of Akarna dhanurasana?
If you have a shoulder or hamstring injury, it’s best to avoid this yoga pose. People with lower back problems or a herniated disk should also avoid this asana. If you’re recovering from a recent surgery in your shoulder, arms, spine, or hips, it’s also not recommended to practice Akarna Dhanurasana.
What is the meaning of Akarna dhanurasana?
Akarna Dhanurasana is a yoga pose that looks like an archer getting ready to shoot an arrow. It’s also called the Archer pose, Bow and Arrow pose, or Shooting Bow pose. People do this pose during yoga as exercise to stay healthy and fit.
Which muscles are used in Akarna Dhanurasana?
When you do Akarna Dhanurasana, your shoulders move in a way that stretches some muscles that help your arms move up and back. These muscles are called the posterior deltoids, the latissimus dorsi, part of the pectoralis major, and the coracobrachialis. Your elbows also stretch the biceps and brachialis muscles.
Which chakra is affected by Akarna Dhanurasana?
Akarna Dhanurasana is the last of the three back-bending poses in a typical Hatha yoga class. It also stimulates the Manipura or solar plexus chakra, which is a spiritual energy center located above the navel and considered the life source chakra.
Conclusion
When you start doing this pose, your lifted leg might feel heavy. Don’t keep holding it for too long. Instead, move your knee and elbow back and forth in a steady way. If you keep practicing, you will become really good at this pose. This pose can be tough for the joint that connects your pelvis to your spine. If you feel any discomfort or have scoliosis, it’s best to not do this pose or ask a teacher for help.
Further reading on Akarna Dhanurasana / Shooting Bow Pose
Akarna Dhanurasana is a pose that helps open up the hip and pelvic muscles. It’s like archery because it helps make you strong and flexible. It also helps balance your emotions and makes you more focused. When you practice this pose, you have to concentrate and aim, just like when you shoot an arrow. This pose helps you feel more confident and mentally strong.