Bow & Arrow Pose

Akarna dhanurasana

• Stand with the feet shoulder width apart and the arms beside the body.
• Take a small step forward with the right leg.
• Make a fist with the right hand and raise the arm in front of the body slightly above eye level, inline with the right foot.
• Make a fist with the left hand and bring it behind the right fist.
• Imagine the hands are holding a bow and arrow.
• Direct the gaze beyond the right fist and visualize a target ahead.
• Slowly pull the left fist back to the left ear, tensing both arms as if drawing a bow.
• Allow the head to move slightly back with this motion, engaging the neck muscles.
• Keep the left elbow at shoulder height then release the imaginary arrow.
• Relax the neck and take the left fist back to the right fist.
• Practice up to 10 times on this side, then repeat on the other side.

Breathing

• Inhale while drawing the hand back.
• Exhale while releasing and bringing the hand forward.

Awareness

• The tension produced in the arms.
• The imaginary target.
• Synchronizing the movement with the breath.

Benefits

• Improves posture.
• Alleviates cervical spondylitis.
• Relieves shoulder or arm stiffness.
• Strengthens the deep muscles of the neck and shoulder blades.