Archer Pose

Akarna dhanurasana

Archer Pose

What is Archer Pose?

Archer pose, or akarna dhanurasana in Sanskrit, is a seated posture that builds core strength while improving flexibility in the hips and legs. The final posture resembles an archer stretching his bow, hence its name of archer pose.


  • Begin in staff pose.
  • Hook the first three fingers of the right hand around the right big toe and the first three fingers of the left hand around the left big toe.
  • Exhale and bend the right leg and elbow, lifting the knee up and back. Keep the left leg straight.
  • Breathe while holding the pose.
  • Exhale and release. Change sides.


  • Avoid this pose if there shoulder or hamstring injury.

Benefits of Archer Pose

  • Improves flexibility in the legs
  • Encourages proper elimination
  • Stretches the spine
  • Tones core muscles
  • Relieves back pain

Archer Pose Details

Sanskrit Name
Akarna dhanurasana
AH-kar-nah dhon-oor-AH-sah-nah
Pose Level
Padayoragre (Tip of the toes)
Pose Type
Balancing, Core, Hip Openers, Seated Poses, Strength
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