Hatha Yoga

AKARNA DHANURASANA – The Shooting Bow – Intermediate Variations

Akarna Dhanurasana is a balance posture, to be added after full Paschimotanasana-Forward Bend.

First, regular shooting bow: Sit with legs stretched straight in dandasana. Feet are together with heels stretched, toes pointing back to head. Reach forward to the toes of both feet. Back is straight. Head and chest straight forward as possible. Wrap first two fingers around each big toe. Without letting go of either foot, bend the right knee. Inhale and pull back right foot as close to right ear as possible. Keep chest forward and a firm hold onto left big toe. Hold the position and breathe a few breaths. Repeat other side. Return to Paschimotanasana.

Variation 1 – Diagonal Akarna Dhanurasana Shooting Bow: Starting from Paschimotanasana- Forward bend, change finger hold to opposite foot, so right fingers are wrapping around left toe and vice versa. Inhale. Lift and pull left foot up and toward right ear. Keep head up. Look straight ahead. Visually concentrate on a dristi point. Breathe a few breaths and release. Repeat for opposite side. Return to full Paschimotanasana. Counter posture after is Inclined Plane.

Variation 2 – Straight Leg Akarna Dhanurasana Shooting Bow:

Starting from Paschimotanasana- Forward bend, with right fingers wrapping around right big toe and left on left. Inhale, bend the right elbow and lift the straight right leg up into the air. Keep holding left big toe with left fingers. Keep head up. Look straight ahead. Visually concentrate on a dristi point. Breathe a few breaths and release. Repeat for opposite side. Return to full Paschimotanasana. Counter posture after is Inclined Plane.

Benefits:

• Help improve Paschimotanasana – forward bend
• Help relief of rheumatism in the limbs
• Helps concentration
• Relieves sciatica
• Stretches legs, hips and lumbar
• Strengthens hands & feet

Unconscious matter is not unconscious from the highest point of view. Its vibratory level is so low that it appears to be inert. It appears to be, but it is not. If you know how to covert that energy into matter it can produce tremendous force. – Swami Vishnudevananda

This yoga asana is an edited contribution for the Sivananda Gurugram partly sourced and edited from the Sivananda Publication: “The Sivananda Companion to Yoga”. The Sivananda Yoga Centre, 2000.

Enrich your blood through Japa, Kirtan, Meditation, Sattva, Pranayama, Asanas, tomatoes, grapes, spinach, pure air and sunlight. – Sri Swami Sivananda