Akarna Dhanurasana

Archer Pose

Archer is a seated hip-opening posture in which one bent leg is drawn toward the shoulder or ear. It is not a prone backbend like Bow.

Type: Seated
Focus: Hip Opener
Demanding ยท 8/10

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How to do this pose

  1. Sit with the spine supported and one leg extended.
  2. With a teacher, support the opposite lower leg and draw the bent knee outward only through free hip rotation.
  3. Lower the foot with control and change sides; reaching the ear is optional.

Before you begin

Avoid with knee injury, hip impingement symptoms or back strain.

What you should feel

Hip movement without twisting pressure in the knee.

Benefits

Explores advanced hip rotation and seated coordination.

Common mistakes

Pulling on the foot while the knee is held fixed.

Modifications

Cradle the lower leg low or use Reclined Pigeon.

Prep Poses

Bound Angle; Reclined Pigeon

Follow-Up Poses

Easy Seated; gentle leg extension

Related Content

Cradle the lower leg low or use Reclined Pigeon.