IntermediateseatedShooting Bow Pose
Akarna Dhanurasana · आकर्ण धनुरासन
Also known as: Archer Pose · Ear to Bow Pose
Shooting Bow Pose, also called Archer Pose is a classical yoga posture. Its Sanskrit name Akarna Dhanurasana translates word-for-word as: Akarna (Toward the Ear) · Dhanu (Bow) · Asana (Pose). In this posture, the body grounds through the sit bones while the spine rises tall. The posture works to lengthen the hamstrings, stretch the hip flexors and strengthen the quadriceps. Improves hip flexibility. Strengthens arms and shoulders. It is particularly valued for developing greater flexibility and building full-body strength. Suitable for intermediate practitioners with foundational yoga experience, it is a meaningful addition to any practice. A strap can be used to make the posture more accessible and support correct alignment. Practitioners with hamstring injury and shoulder injury should approach with care or consult a qualified teacher.
Anatomy Involved
Benefits
Hamstrings(lengthening)
The powerful muscles at the back of your thighs (hamstrings) receive an intense, sustained stretch in Akarna Dhanurasana, particularly in the extended leg. This lengthening is not forced but a gradual release, allowing these muscles to surrender chronic tightness often accumulated from sitting or athletic activities. Anatomically, the hip is flexed while the knee is extended, creating maximum tensile load on these muscles. Energetically, this release helps to free apana vayu, promoting a sense of groundedness and ease in the lower body, reducing strain on the sacrum and lumbar spine.
Hip Adductors(lengthening)
The inner thigh muscles (hip adductors) of the extended leg are also significantly lengthened as the leg is taken into abduction, away from the midline. This broadens the base of the pelvis and creates space in the groin, an area often constricted by habitual posture. From a physiological perspective, this stretch helps to improve circulation and lymphatic flow in the inner thigh region. Yogically, opening the adductors can release stored emotional vulnerability, allowing for greater freedom and less gripping in the root chakra (Muladhara Chakra).
Gluteal Muscles(releasing)
In the bent leg, the outer hip and buttock muscles (gluteal muscles, including the deep external rotators like piriformis) are actively engaged in external rotation and abduction. This action helps to release deep-seated tension in the hip socket, particularly the piriformis, which can often impinge the sciatic nerve. As these muscles release, the hip joint gains greater range of motion and stability, fostering a sense of openness and fluidity in the pelvic girdle. This release is crucial for freeing the energetic pathways that traverse the hips, allowing prana to flow more freely through the legs.
- Full anatomical benefits — muscles, joints, organs →
Avoid If
Hamstring Injury
Aggressive stretching of a torn or strained hamstring can reinjure muscle fibres — the attachment near the sitting bone is especially vulnerable.
Bend the knees significantly to remove tension from the hamstrings; fold only as far as the spine stays long.
Shoulder Injury
Overhead loading and extreme shoulder rotation can impinge the subacromial space and overload rotator cuff tendons.
Reduce the range of motion, avoid full arm extension, and use props to limit load on the shoulder joint.
Back Injury / Back Pain
Spinal flexion, extension, or rotation under load can compress vertebral discs or strain the paraspinal muscles.
Bend both knees generously, hinge from the hips rather than rounding the spine, and rest hands on blocks or thighs.
Pregnancy
Deep twists, abdominal compression, and lying flat on the back can restrict blood flow or cause discomfort as pregnancy progresses.
Widen the feet to hip-width or more; fold to a 45-degree angle rather than full depth to avoid abdominal compression.
Props That Can Help
Optional supports — use when helpful, not required
Yoga Strap
Loop a strap around the feet when the hands cannot reach — this maintains proper spinal length and prevents rounding the lower back to close the gap.
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
7 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Sit on the front edge of your sitting bones
- 2Lengthen the spine upward on each inhalation
- 3Keep the chest lifted and shoulders relaxed
- 4Ground down through the sitting bones
- 5Maintain an elongated spine — avoid rounding the back
- 6Allow the hip joints to open gradually — never force
- 7Hinge from the hips, leading with the chest
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Yoga Styles
When to Practice
Position
Modify If You Have
hamstring injury
Use a strap around the foot instead of gripping the toe directly.
shoulder injury
Keep the pulling arm bent, do not force full extension.
Target Areas
Practice Flow
How to Practice
1. Sit in Dandasana with both legs extended forward.
2. Reach the right hand to hold the right big toe.
3. Reach the left hand to hold the left big toe.
4. Inhale, lengthen the spine.
5. Exhale, bend the right leg and draw the right foot toward the right ear — as if drawing a bow string.
5 more steps remaining
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Frequently Asked Questions
Common questions about Akarna Dhanurasana
What is Shooting Bow Pose?
Shooting Bow Pose, also called Archer Pose is a classical yoga posture. Its Sanskrit name Akarna Dhanurasana translates word-for-word as: Akarna (Toward the Ear) · Dhanu (Bow) · Asana (Pose). In this posture, the body grounds through the sit bones while the spine rises tall. The posture works to lengthen the hamstrings, stretch the hip flexors and strengthen the quadriceps. Improves hip flexibility. Strengthens arms and shoulders. It is particularly valued for developing greater flexibility and building full-body strength. Suitable for intermediate practitioners with foundational yoga experience, it is a meaningful addition to any practice. A strap can be used to make the posture more accessible and support correct alignment. Practitioners with hamstring injury and shoulder injury should approach with care or consult a qualified teacher.
What are the benefits of Shooting Bow Pose?
Deeply stretches hamstrings. Improves hip flexibility. Strengthens arms and shoulders. Develops concentration and patience. Improves grip strength.
Who should avoid Shooting Bow Pose?
Avoid this pose if you have: Hamstring injury, Shoulder injury, Lower back pain, Pregnancy.
How many steps are in Shooting Bow Pose?
Shooting Bow Pose is practiced in 10 steps. Sit in Dandasana with both legs extended forward.
Is Shooting Bow Pose suitable for beginners?
Shooting Bow Pose is an intermediate-level pose. Beginners should practice with props or under guidance.
What props are needed for Shooting Bow Pose?
You may use: strap. Props make the pose more accessible and comfortable.
What conditions does Shooting Bow Pose help with?
Shooting Bow Pose is therapeutic for: flexibility, strength, hip injury.
What poses should I do before Shooting Bow Pose?
Prepare with: Staff Pose, Baddha Konasana, Adho Mukha Virasana (Child's Pose). These warm up the relevant muscles and joints.
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Build Your Own Sequence
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