Akarna Dhanurasana – The Shooting – bow -Pose-11

Akarna Dhanurasana - The Shooting Bow - Yogarasa - Essence of Yoga...

Posture: Akarna-dhanura-asana

The Shooting-bow Pose

 Pronunciation: ah-car-nah da-noor ah-sa-na

Difficulty: Requires flexibility of hips and legs.

About "Akarna Dhanurasana" 

"Akarna Dhanurasana" This asana is commonly known as the shooting bow act. When you are in Akarna Dhanurasana, you should pull the toes (on the other hand) up to the ears, as if pulling the string of a bow as he prepares to hit the target with the arrow.

In Sanskrit "Akarshan" means to attract and "Dhanus" means bow. The Sanskrit word karna means ear and the prefix "a" means near or towards. Dhanur means bow-shaped, curved or bent. The "bow" that is mentioned is a bow like "bow and arrow".

Literally it can be translated as the bow pose near the ear, as we would call it the shooting bow pose because of the apparent nature of this pose. The principle motivation behind the asana is to draw the foot closer to the ear so that the toxophilite can be taken in.

The uses of this asana are ideal for the person who really wants to experience hatha yoga, defying a popular belief that yoga is the practice of relaxation and letting go. On the contrary, it is an exercise of endurance and extreme strength.

Instructions:-

Sit on the floor with your legs extended straight forward and keep your back straight, shoulders flat and head straight. Place hands, palms down, flat on top of thighs and take a deep breath.

Bend in such a way that the foot comes to the perineum. Exhale and reach down and wrap the index finger of the right hand around the big toe of the right foot and grasp the left foot with the left hand. This grip should be firm.

Keeping the big toe next to the right ear, pull the right foot back. Straighten the back as much as possible and maintain this posture while exhaling. Ideally, the foot goes up to the ear. In this position the bow is the whole body, the target is the focus on a point, the arrow is the energy of will. Taking inspiration, bend the arrow by raising the leg of the bent leg. Hold this position with the help of the breath and the stabilization on the target.

Exhale and return to the sitting position of step #1 then repeat the pose on the opposite side.

Concentrate on holding the breath as close as possible to the level of breathing. The exhalation is prolonged, without precipitation, and so forth. It is also necessary to make the breath noisy with the lock of the throat (Ujjayin).

It is also possible to use Bhastrika (abdominal breathing). Helps to maintain this condition for a long time. In such a position, hold the position with full breaths and end by holding the breath.

“By holding the toes of the feet with both hands, pulling the body like a bow and bringing it to the ears, it becomes the Dhanura-asana posture.”

Notes: When practicing this pose imagine yourself as an archer centered on the target and the arrow being pulled firmly yet back into the bow. Keep the posture steady as an archer holds the arrow towards his target. Slowly return the foot to the floor. This repetition of the left and right chakras has the major advantage of imprinting the imprint of will and power in the subtle body. It lightens the more physical body. This simple technique will help develop a focused and unwavering focus.

Variations: Reverse your arms and legs so that the right hand draws the left foot toward the left ear and vice versa. The leg is stretched under its outstretched arm.

Effects and benefits of Akarna Dhanurasana:-

The physical focus in this asana is on the thighs, crotch, abdomen, chest, shoulders, neck and spine.

This asana strengthens your legs, develops the center muscles and enhances focus and beauty.

This asana enhances the absorption process, treats acid reflux issues and removes blockages.

This asana reduces pain in the abdominal regions and digestive organs.

It regulates the menstrual cycle for the most part of women.

Your breathing range is greatly improved in this asana as it expands the lungs and builds up the oxygen holding range.

This is an important confusing step and you should do it under the supervision of your yoga expert until you can do it with ease.

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