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.


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


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


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