Archer’s Yoga Pose is also known as Dhanurdhara Asana. Archer’s yoga pose strengthens the nerves and the leg muscles, open the shoulder joints and chest, and increases concentration and focus. Not only will you also become stronger – physically and mentally – as you assume the stance of a confident archer.
Figure : Archer’s Yoga Pose
Archer’s Yoga Pose Steps :
- Stand with your spine erect and your feet about 3 feet apart. Your shoulders are down and away from your ears.
- Turn your right foot out 90o; turn your left foot in about 30o.
- Keep your hips and shoulders facing forward. Bend your right knee so that it is directly over the ankle.
- Make fists and bring them to your upper chest. Straighten your right arm and look in that direction. Imagine there is a large bow in your right hand; with your left hand, pull back on the string. Make sure left shoulder does not round forward.
- Bend your right knee a little more and sink down, keeping your gaze fixed on the target. Keep your right knee positioned over the right ankle. With pratice, you may be able to lower your hips so that your right thigh is parallel to the floor.
- Breathe slowly and deeply into the center of your chest. Engage your abdominal muscles 20 percent and pull back more with your left hand. Make sure your shoulders remain down and away from ears. Hold for a minute.
- Lower your arms and straighten your legs.
- Reverse direction and repeat on the other side.
