How to do Akarna Dhanurasana (The Archer’s Pose): Steps & Health Benefits


Health benefits of Akarna Dhanurasana include Increasing Focus, Improves Blood Circulation, Strengthen The Back and Abdominal Muscles, Improves Kidneys and Liver Function, Strengthen Ankles, Legs, Feet and Calves, Improves Body Balance

June 1, 2018


Akarna Dhanurasana is one of the most important and advance asana in yoga with lots of health benefits. It is also known as The Archer's Pose. The name Akarna Dhanurasana actually comes from Sanskrit words, it is a combination of four words, where A means near, Karna means Ear, Dhanura means Bow and Asana mean Pose. However, while practicing this asana our body resembles like an archer's aim to release an arrow from a bow, so this asana is also known as The Archer's Pose.

Akarna Dhanurasana has lots of health benefits; among that some of the health benefits of Akarna Dhanurasana include Increasing Focus, Improves Blood Circulation, Strengthen The Back and Abdominal Muscles, Improves Kidneys and Liver Function, Strengthen Ankles, Legs, Feet and Calves, Improves Body Balance, Improves Blood Circulation, Helps to remove stress and Anxiety, Stimulates the Reproductive Organs and Helps to prevents asthma.

Before we go to do this asana, we should know for whom this Akarna Dhanurasana is not recommended. Those who are suffering from severe back injury, hip injury, ankle injury and knee injury, recently any surgery on your back or waist, spinal column ailments on the lower vertebrae they should not do this asana.  Those who are suffering from high or low blood pressure, they should not do this asana without any supervision. Those who are suffering from severe headache they should avoid this asana.  Those suffering from any form of hernia should avoid this practice.

How to do Akarna Dhanurasana (The Archer's Pose):

  • To start this asana get onto the yoga mat and get on to the Dandasana and keep your leg straight. 
  • When you are completely agreeable in this position, you should keep your palms on the thighs, while breathing in profoundly. 
  • You should slide down the right hand towards the enormous toe off the correct foot. As you hold the toe, try to pull your right foot towards the face. 
  • In the meantime, you should slide down the left hand to reach and catch the big toe of your left foot. They ought to stay firmly on the ground. 
  • Presently you should move your correct foot alongside your correct hand from the front of your face towards your correct ear.
  • Try to remain in this position as much time as you can. 
  • For beginners, try to be in this position for 2 to 3 breaths.
  • To release from this position, breathe in and slowly get on to the starting position. Now keep your both the hands alongside your body, keep your leg straight and take a deep breath and relax.
  • Now you can again do this asana with your opposite leg. You should do minimum 10 repetitions of this asana for better result.
  • Initially, when you start this yoga asana, you feel some pain in your abs, hip, thigh, neck and shoulder but as you practice more you can do this asana more easily.

Health Benefits of Akarna Dhanurasana (The Archer's Pose):


Akarna Dhanurasana Helps to Improve Digestion:

Regular practice of Akarna Dhanurasana can improve our digestive health and it also helps to prevent various types of digestion related issues, such as constipation because while doing Akarna Dhanurasana, it's create lot of pressure on stomach and inner intestine, due to this our body create stress hormone, which helps to promote the function of the digestive system that improve the proper bowel movement and it also promote the production of digestive juice and enzyme that helps in digesting of food and helps to prevent constipation.

Akarna Dhanurasana Strengthen Calves, Ankle and Hamstrings Muscles:

Different studies have been proven that regular practice of this Akarna Dhanurasana, stretch your calves and hamstring muscles, that puts extra pressure on this muscle and the blood flow will increase in this area and muscles will get more amount of oxygen and nutrition, which helps them to strengthen and regular practice of this Akarna Dhanurasana also help to prevent injury in calves and hamstrings during exercise and other works.

Akarna Dhanurasana Helps to Remove Stress and Anxiety:

Studies have been proven that practicing of Akarna Dhanurasana on a regular basis is not only good for our physical health, but also it helps to improve our mental health. The regular practice of this asana increases the blood flow to our brain that provide sufficient amount of oxygen and nutrition to our brain, which is very essential for our brain and it also help to calm the mind and release the stress.

Akarna Dhanurasana Improves the Function of Liver and Kidneys:

Regular practice Akarna Dhanurasana is very beneficial for in improving the function of livers and kidney, because while doing this asana, it creates lots of pressure in the kidneys and livers that help to produce of stress hormones, which stimulate our kidneys and liver for better functioning.


Akarna Dhanurasana Improves Blood Circulation:

When we are doing Akarna Dhanurasana it helps to open the chest muscles that helps improve the blood circulation, thus reduce the strain from the blood vessels and also prevent the formation of fat and cholesterol in our body.

Akarna Dhanurasana Stimulate the Reproductive Organs:

Practicing of Akarna Dhanurasana on a regular basis can enhance sexual performance because while doing Akarna Dhanurasana, it squeezes the sexual organ, which helps in the production of stress hormones in that area that helps to stimulate our sexual organ and it also improve the blood flow to the sexual organ will help to increase the function of sexual performance. Beside this regular practice of Akarna Dhanurasana also helps to improve the strength of the hips, calf and thigh muscles, and all these body parts are very useful for optimal sexual performance.

Akarna Dhanurasana Prevents Asthma: 

Those who are suffering from any respiratory problem, this asana is very beneficial for them because while practicing Akarna Dhanurasana it create lots of pressure in the chest or lung region, that helps in expanding your lungs thereby preventing you from respiratory problems, such as Asthma.

Akarna Dhanurasana Improves the Body Posture:

Regular practice of Akarna Dhanurasana helps to reduce the body fat from our body, especially belly, arms, thighs, butts regions, thus it helps to keep our body posture.

Health Benefits of Akarna