AKARNA DHANURASANA

AKARNA DHANURASANA (ARCHER POSE, BOW AND ARROW POSE OR SHOOTING BOW POSE)

SANSKRIT :- आकर्ण धनुरासन:

A :- Near, Toward

Karna :- Ear

Dhanu :- Bow

Asana :- Pose

TYPE OF STRETCH :- Side-Bend and Twist

STRENGTHEN :- Abdomen, Shoulder, Arm, Lower Spine.

ANATOMY OF MUSCLES :- Biceps, Triceps, Hamstring, Hips and knees.

LEVEL:- Intermediate

POSITION :- Sitting

DESCRIPTION :-

• Sit relaxed on the plain surface area.

• Head, Shoulder and Spine should remain straight and stretch your legs in front of you.

• Keep your palms on your thighs and inhale deeply.

• Slide down the right hand towards your big toe of right foot.

• Hold the toe and pull the right foot towards your face and slide down with left hand to reach big toe of your left foot.

• Left foot should remain on the ground.

• Move your right foot with right hand in front of your face towards right ear.

• Exhale and inhale when lifting left foot with right hand.

• Keep your trunk and neck erect while doing the Akarna Dhanurasan.

• Hold this position for 10-15 seconds.

• Exhale and return to your original position.

• Repeat those Asana with your left leg and right leg alternatively atleast twice with each leg.

Precautions :-

• If someone suffering from Spinal injuries must not recommend perform this Asana.

• When you feel heavy or uncomfortable, Don’t hold it for long.

• If you feel any problem or instability in scoliosis area , it’s best to avoid this Pose or Asana.

BENEFITS :-

• Increases Flexibility.

• Strengthen your abdomen.

• Improve your Digestive system.

• Improve concentration.

• Strengthen your body.

• Burn belly fat.

• Improving blood circulation.

• Build up your core muscles.

• Treats Indigestion Problems.

• Clear Constipation.