Archer's Pose (Akarna Dhanurasana)

Archer's Pose is a seated hip-opening posture that mimics the action of drawing a bow, requiring simultaneous hip flexor engagement, hamstring flexibility, and focused coordination. It stretches the inner thigh and groin of the extended leg while activating the hip flexors and core of the bent leg as it rises toward the shoulder. The practitioner takes hold of both big toes, then draws one foot up alongside the ear as if pulling back the string of an arrow.

Cues

• Ground the sit bones evenly into the mat before drawing the bent leg upward.
• Keep the spine tall and avoid rounding the lower back as the foot ascends toward the ear.
• Engage the core gently to stabilize the pelvis and prevent the opposite hip from lifting.
• Breathe steadily — inhale to lengthen, exhale to draw the foot a little higher.