Intermediateseated

Akarna Dhanurasana

आकर्ण धनुरासन

Akarna Dhanurasana (Shooting Bow Pose) is a seated pose where one foot is pulled toward the ear like drawing a bow, stretching the hamstrings and opening the hips.

Anatomy Involved

Benefits

Deeply stretches hamstrings
Improves hip flexibility
Strengthens arms and shoulders
Develops concentration and patience
Improves grip strength
Full anatomical benefits — muscles, joints, organs →

Avoid If

Hamstring injury
Shoulder injury
Lower back pain
Pregnancy

Common Mistakes to Avoid

✕Rounding the lower back — sit on a folded blanket if needed

✕Forcing the knees down — let gravity work naturally

✕Collapsing the chest and slouching forward

✕Tensing the neck and jaw

✕Rushing into the pose without proper alignment first

✕Forcing the hips open beyond their current range

✕Rounding the spine instead of hinging from the hips

Teaching Cues

For yoga teachers — verbal cues to guide students

7 cues

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

flexibilitystrengthhip injury

Pose Type

hip openerforward bend

Body Focus

hipslower bodyupper body

Focus Areas

flexibilitystrengthbalance

Yoga Styles

ashtangaiyengarhatha

When to Practice

peak pose

Position

seated

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

Staff Pose

Baddha Konasana

Adho Mukha Virasana (Child's Pose)

This pose

Supta Matsyendrasana I (Supine Spinal Twist)

Savasana

About this Pose

Akarna Dhanurasana (Shooting Bow Pose) is a seated pose where one foot is pulled toward the ear like drawing a bow, stretching the hamstrings and opening the hips.

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 Akarna Dhanurasana?

Akarna Dhanurasana (Shooting Bow Pose) is a seated pose where one foot is pulled toward the ear like drawing a bow, stretching the hamstrings and opening the hips.

What are the benefits of Akarna Dhanurasana?

Deeply stretches hamstrings. Improves hip flexibility. Strengthens arms and shoulders. Develops concentration and patience. Improves grip strength.

Who should avoid Akarna Dhanurasana?

Avoid this pose if you have: Hamstring injury, Shoulder injury, Lower back pain, Pregnancy.

How many steps are in Akarna Dhanurasana?

Akarna Dhanurasana is practiced in 10 steps. Sit in Dandasana with both legs extended forward.

Is Akarna Dhanurasana suitable for beginners?

Akarna Dhanurasana is an intermediate-level pose. Beginners should practice with props or under guidance.

What props are needed for Akarna Dhanurasana?

You may use: strap. Props make the pose more accessible and comfortable.

What conditions does Akarna Dhanurasana help with?

Akarna Dhanurasana is therapeutic for: flexibility, strength, hip injury.