Archer Pose

Ākarṇa Dhanurāsana

Read what the gnome says

Archer Pose! Sit tall with legs long. Hold the right big toe with the right hand, then draw that foot up toward your ear, like pulling a bow. The other hand holds the extended big toe. Keep the spine tall, don't crank the neck or knee. Aim and breathe. Then switch sides.

Works on Hamstrings · Adductors · Outer hips

How to do it

1. Sit tall with one leg extended and the other knee bent, foot on the floor.
2. Hold the big toe of the extended leg and, with the other hand, take hold of the opposite foot.
3. Draw that foot up toward the ear, like drawing a bow, keep the chest open and hold, then switch sides.

Common mistakes

• Don’t round the back to reach the toe.
• Don’t force the foot toward the head: stop at a comfortable stretch.
• Don’t lift the sit bones off the floor.

Benefits

• Stretches the hamstrings and the back of the body.
• Quietens the mind and slows the breath.
• Releases tension in the back and neck.

Take care: Go easy or skip if you have lower-back pain or a hamstring injury. Bend the knees as much as you like and keep the back long.

Suggest a correction

Not medical advice. Ease off if anything feels sharp or wrong.

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