The word yoga means to join or unite. Connecting with the self or the divine spirit or your soul. There are eight different parts of yoga which include yama, niyama, asana, pranayama, pratyahara, dharana, dhyana and samadhi. When you practice all of these, it helps you achieve enlightenment. Yoga asanas and pranayama can help cure many health conditions and manage their symptoms.

There are many yoga postures and each one has its own benefits. One of them is Akarna Dhanurasana. It is also known as the Shooting Bow PoseThis asana helps to benefit the spine, arms, thighs and shoulders along with other organs. The name Akarna Dhanurasana comes from ‘a’ meaning ‘near’, ‘karna’ meaning ‘ear’, ‘dhanu’ meaning ‘bow’ and ‘asana’ meaning ‘posture’. When you do this pose, your body looks like you are shooting archery and hence it is known as the archery pose. This asana is known for many health benefits.

But first, let us see how to do this asana correctly.

• Sit in a simple sitting posture with your legs stretched out in front. Keep your back straight and your toes pointing towards you.
• Then, with your right leg bent, place your right foot near your right hip and keep your left leg straight.
• Then, move your right hand to your right foot and hold your big toe with your thumb, index, and middle fingers.
• Breathe in and lift your right leg and arms up, then place your left hand on your left thigh for stability. Then exhale and bend your left leg, bringing your foot closer to your chest. Hold the outside of your left foot with your left hand.
• Breathe in and lift your left leg toward your left ear as if you were drawing back a bow. Keep your left elbow bent and your left shoulder relaxed.
• Look straight ahead and focus on a point in front of you.
• Stay in this posture for a few seconds, take a deep breath and then exhale.
• Bring your right foot down, straighten the right leg and relax.

Health Benefits of Akarna Dhanurasana

Strengthens the core muscles

This pose helps activate the abdominal muscles, which helps tone and strengthen the core. Improved core stability helps improve posture and reduces the risk of back pain.

Improves flexibility

This pose involves deep stretching, which helps to stretch the hamstrings, calves, and hip flexors. Regular practice helps to increase flexibility in these areas, preventing injuries and improving overall mobility.

Improves balance and co-ordination

This asana requires you to focus and control the position. It improves balance and coordination which can help improve your performance in other physical activities.

Strengthens the lower back

This asana helps activate the lower back muscles, thereby strengthening and supporting the spine. It can also help reduce lower back pain and prevent future back problems.

Stimulates the digestive organs

The pressure in the abdomen helps to massage the internal organs, especially the digestive tract. This can help improve digestion and reduce common digestive problems such as constipation and bloating.

Reduces stress

Deep stretching and focused breathing help calm the mind and relieve stress. It also encourages mindfulness, which can help reduce anxiety and gain mental clarity.

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