Akarna Dhanurasana- The Shooting Bow Asana
[Pronounced - ah-car-nah da-noor ah-sa-na]
Akarna-Dhanura-Asana
Translation: The Sanskrit word karna means ear and the prefix “a” means near to or towards. Dhanur means bow-shaped, curved or bent. The “bow” here referred to is a bow as in “bow and arrow.” Literally we could translate this as the near-the-ear bow posture but because of the obvious appearance of the posture we’ll call it the shooting bow,
The shooting bow asana (akarna dhanura asana) Instruction
1. Sit down on the floor with your legs extended straight out in front of you and hold them together. Straighten your back, head and shoulder level. Put your hands on your thighs flat and deeply inhale.
2. Exhale and bend down and loop the forefinger of the right hand around the big toe of the right foot and grasp the left foot with the left hand.
3. Inhale and bring towards yourself pull the right foot back placing the big toe next to the right ear. Straighten the back as much s possible and hold the posture for the duration of the inhale breath.
4. Exhale and return to the seated position of step #1 then repeat the posture on the opposite side.
Comments
Imagine yourself to be an archer by focusing your gaze on a target while performing this asana and focus on the arrow gracefully and steadily being pulled back in the bow. Hold the asana as firmly as an archer would grip an arrow aimed at its target. Return the foot to the floor gently. This simple technique will help nurture focused and strong attention.
Duration/Repetition
Hold this posture minimum of 30 seconds and extend up to several minutes. Repeat at least twice with each leg.