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[[File:Akarna Dhanurasana.png|thumb|right|''Akarna Dhanurasana'']]
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[[File:Akarna Dhanurasana.png|thumb|right|''[[Ākarṇa]] Dhanurasana'']]
  
'''Akarṇa Dhanurāsana''' <ref name="Akarṇa Dhanurāsana"/> in translation from Sanskrit Karṇa means ear and the prefix Ā means towards; or near. Dhanu means "bow" and asana means "pose", the name literally translated is towards the ear bow pose. A better, non literal translation is the "Archer Pose," as the position resembles an archer about to release an arrow.
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'''[[Ākarṇa]] Dhanurasana''' in translation from Sanskrit Karṇa means ear and the prefix A means towards or near. Dhanu means "bow" and asana means "pose", the name literally translated is towards the ear bow pose. A better, non literal translation is the "Archer Pose" as the position resembles an archer about to release an arrow.
  
== Description ==
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==Technique==
 +
# Sit down upright, stretch out your legs, keep the legs close together,the palms will have to be placed on the ground on both the sides.
 +
# Bend the right knee, cross the left leg, place the right heel on the floor, the right heel will have to lie beside the left ankle on the ground.
 +
# Grasp your right toe with the left thumb, middle and index fingers. at the same time, catch hold of the left toe with the right thumb, middle and index fingers, Slowly inhale deeply.
 +
# Keep the head erect.
 +
# Pull up the right foot till your right knee is beside the right armpit and even as the right toe touches the left ear. at this time the right hand should be pulling the left toe.
 +
# As you pull the toes concentrate your gaze at the toe of the outstretched leg. (In this case, your eyes must be looking at the left toe).
 +
# Even as you exhale return the right foot to the ground on the left side of the outstretched left leg, release the hands. slowly stretch the legs side by side in front.
 +
# This completes the first part of the posture, complete the round by repeating the action on the other side.<ref name="Technique"/>
  
*This asana involves pulling the foot towards the ear. To achieve this asana, the practitioner begins in:
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==Technique in pictures/animation==
  
#Dandasana the foundation for all seated [[Asanas]].
 
#Grabs hold of each big toes between the thumb and index finger (known as the sixth variant of the Paschimottanasana).
 
#Exhales, keeping the right leg in full contact with the floor and pull the left foot up towards the ear, bending the knee.
 
#Holds the position up to 20 seconds breathing normally. Next exhales and straightens the left leg.
 
#Pulls the foot to a vertical position and holding it statically for 15 seconds.
 
#Bends the knee returning to stage 4.
 
#Returns the left leg to the floor
 
#Repeats on the other side.
 
  
== Benefits ==
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==Effects==
 +
* It helps the make the legs strong and flexible.
 +
* It helps to build up the core muscles.
 +
* It also helps in the improvement of grace and concentration.
 +
* It also helps to strengthen the abdominal muscles and the spine.
 +
* It improves posture and removes the pain of back and lumbar region.
 +
* It is considered to be beneficial for those who have arthritis and rheumatic condition.
 +
* It improves the digestion process, treats indigestion problems and also clears constipation.<ref name="Effects"/>
  
*This asana improves flexibility of the leg muscles. Abdominal muscles and the lower spine are also strengthened.
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==Related Asanas==
*It contributes to betters the process of digestion.
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* [[Ardha Matseyendrasana]]
*The pose also helps in regularizing the menstrual cycle in most women.
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* [[Supta Padangusthasana]]
  
== References ==
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==Special requisites==
 +
Patients suffering from below mentioned conditions should avoid doing [[Ākarṇa]] Dhanurasana
 +
* Pregnancy
 +
* Menstruation
 +
* Shoulder injury
 +
* Lumbar disk problems
 +
* Hamstring injury
 +
 
 +
==Initial practice notes==
 +
The first beginner's tip for this pose is that you should not try it when you are alone, always do this in the company of some friends. Those who are doing it for the first time, their most common problem is that they face difficulty while lifting the thighs away from the floor. In this case they can give themselves a little upward boost by lying down with the thighs being supported by a rolled up blanket. The asana is of great benefits and helps to free the contract hands and legs as well as increasing the efficiency of the organs and making it stronger.<ref name="Initial practice notes"/>
 +
 
 +
==References==
  
 
<references>  
 
<references>  
<ref name="Akarṇa Dhanurāsana">[https://en.wikipedia.org/wiki/%C4%80kar%E1%B9%87a_dhanur%C4%81sana "wikipedia"]</ref>
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<ref name="Technique">[http://www.yogapositions.co.in/akarna-dhanurasana-yoga-pose-steps-benefits.html "Methodology of Akarna Dhanurasana yoga"]</ref>
 +
 
 +
<ref name="Initial practice notes">[http://www.astrolika.com/yoga/akarna-dhanurasana.html "Beginers tips"]</ref>
 +
 
 +
<ref name="Effects">[http://mudraguide.com/akarna-dhanurasana.html "Advantages"]</ref>
 +
 
 
</references>
 
</references>
 +
 +
==External Links==
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* [http://yoga.hosuronline.com/Dhanurasana.asp Akarna Dhanurasana on yoga.hosur online.com]
 +
* [https://www.yogajournal.com/practice/take-aim Akarna Dhanurasana on yogajournal.com]
 +
* [http://mudraguide.com/akarna-dhanurasana.html Akarna Dhanurasana on mudra guide.com]
  
 
[[Category:Yoga]]
 
[[Category:Yoga]]
 +
[[Category:Curative Asanas for - Ankles]]
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[[Category:Curative Asanas for - Diabetes]]
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[[Category:Curative Asanas for - Hamstring muscles]]
 +
[[Category:Curative Asanas for - Hernia]]
 +
[[Category:Curative Asanas for - Knees]]
 +
[[Category:Curative Asanas for - Legs]]

Latest revision as of 11:05, 12 September 2018

Ākarṇa Dhanurasana

Ākarṇa Dhanurasana in translation from Sanskrit Karṇa means ear and the prefix A means towards or near. Dhanu means "bow" and asana means "pose", the name literally translated is towards the ear bow pose. A better, non literal translation is the "Archer Pose" as the position resembles an archer about to release an arrow.

Technique

  1. Sit down upright, stretch out your legs, keep the legs close together,the palms will have to be placed on the ground on both the sides.
  2. Bend the right knee, cross the left leg, place the right heel on the floor, the right heel will have to lie beside the left ankle on the ground.
  3. Grasp your right toe with the left thumb, middle and index fingers. at the same time, catch hold of the left toe with the right thumb, middle and index fingers, Slowly inhale deeply.
  4. Keep the head erect.
  5. Pull up the right foot till your right knee is beside the right armpit and even as the right toe touches the left ear. at this time the right hand should be pulling the left toe.
  6. As you pull the toes concentrate your gaze at the toe of the outstretched leg. (In this case, your eyes must be looking at the left toe).
  7. Even as you exhale return the right foot to the ground on the left side of the outstretched left leg, release the hands. slowly stretch the legs side by side in front.
  8. This completes the first part of the posture, complete the round by repeating the action on the other side.[1]

Technique in pictures/animation

Effects

  • It helps the make the legs strong and flexible.
  • It helps to build up the core muscles.
  • It also helps in the improvement of grace and concentration.
  • It also helps to strengthen the abdominal muscles and the spine.
  • It improves posture and removes the pain of back and lumbar region.
  • It is considered to be beneficial for those who have arthritis and rheumatic condition.
  • It improves the digestion process, treats indigestion problems and also clears constipation.[2]

Related Asanas

Special requisites

Patients suffering from below mentioned conditions should avoid doing Ākarṇa Dhanurasana

  • Pregnancy
  • Menstruation
  • Shoulder injury
  • Lumbar disk problems
  • Hamstring injury

Initial practice notes

The first beginner's tip for this pose is that you should not try it when you are alone, always do this in the company of some friends. Those who are doing it for the first time, their most common problem is that they face difficulty while lifting the thighs away from the floor. In this case they can give themselves a little upward boost by lying down with the thighs being supported by a rolled up blanket. The asana is of great benefits and helps to free the contract hands and legs as well as increasing the efficiency of the organs and making it stronger.[3]

References

External Links