Akarna-dhanura-asana (The Shooting-bow  Pose) 

  Akarna Dhanurasana, also known as Archer Pose or Shooting Bow Pose, is a challenging yoga asana that requires flexibility and strength.

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 posture.

Important :

This asana stretches the shoulders, chest, thighs, and groin while improving spinal flexibility and balance. It also stimulates the abdominal organs and aids in digestion. However, it's essential to practice this pose mindfully, listening to your body and avoiding any strain or discomfort. If you're new to yoga or have any injuries, it's advisable to practice under the guidance of a qualified yoga instructor.

Difficulty: Requires flexibility of hips and legs.

Instructions:

 To perform Akarna Dhanurasana:

1. Begin by sitting on the floor with your legs extended in front of you.

2. Bend your right knee and bring the heel towards your groin.

3. Reach your right arm behind your back and grasp the inside of your right foot or ankle.

4. Inhale and extend your left arm straight up towards the ceiling.

5. Exhale and begin to twist your torso to the right, bringing your left arm over your head.

6. As you twist, simultaneously bend your left elbow and bring it behind your head, attempting to clasp your hands together.

7. Hold the pose for a few breaths, keeping your spine long and your chest open.

8. Repeat on the other side by bending your left knee and twisting to the left.

Comments:

While practicing this posture imagine yourself as an archer with the gaze focused on the target and the arrow firmly yet gracefully being pulled back in the bow. Hold the posture steady as an archer would hold the arrow aimed at its target. Return the foot to the floor gently. This simple technique will help cultivate a focused and unwavering attention.

Variations:

Reverse the hands and feet so that that the right hand pulls the left foot to the left ear and vice versa. The foot gets pulled under the outstretched arm.