Archer Pose II (Var.)

Archer Pose II (Var.) / Akarna  Dhanurasana II

(ack-are-NAH don-your-AHS-anna)

Akarna= Near the ear
Dhanu= Bow

1. Begin by sitting in Dandasana, legs extended out straight in front of you. Take your right leg with both your hands and place it over your right shoulder.

2. Take your left arm and grab onto the outside edge of your right foot. Straighten your right arm and place it on the ground palm facing down a few inches forward of your hip.

3. Exhale and begin to straighten the right leg completely. Keep both legs engaged and use the pressure against your right shoulder to help you lift and keep your chest rotated open. Once your leg is straight, drop it down a couple of inches so that it is approximately at a 45 degree angle with the ground.

4. When you feel stable in the pose, drop your left arm beside you and rest it on the ground.

5. Keep your gaze forwards. Maintain the pose for up to 30 seconds . Exhale, come down slowly and practice the other leg.

Benefits
- Stretches the hamstrings, groin and hip flexors
- Stretches open the chest and shoulders
- Strengthens the arm and legs

Cautions
- Shoulder Injury
- Ankle injury
- Asthma