Archer's Pose is a seated leg-extension variation in which one foot may draw toward the ear. Keep the spine supported, use a strap, and do not pull the leg toward the head; the full range is not required.
What is Archer's Pose?
Akarna Dhanurasana is a seated leg-extension posture whose name evokes drawing a bow. Versions differ; a seated strap-assisted leg lift is a lower-range way to explore the movement.
How do you practice a supported version?
Sit on a folded blanket with both legs in front and a strap available.
- Bend one knee and hold behind the thigh or loop a strap around the foot.
- Keep the torso upright and the opposite leg relaxed, with its knee slightly bent if needed.
- Lift the foot only a small amount; do not pull it toward the ear or head.
- Breathe naturally, then lower the foot with control.
- Change sides only if the seated position remains comfortable.
How can you modify Archer's Pose?
Keep the foot low, use a chair, or practice a simple bent-knee seated position. The bow-like arm action is optional.
When should you stop or modify?
Stop for hip, knee, back, or hamstring pain, numbness, or tingling. This draft awaits teacher review.
Common question: Does the foot need to reach the ear?
No. The name is not a required range-of-motion target.
参考文献与扩展阅读
这些参考文献提供一般背景信息。它们并不验证本页中的每一项要领，也不能替代合格教师的指导。
- Yoga: Effectiveness and Safety National Center for Complementary and Integrative Health (NCCIH). General context on yoga safety and adapting postures; not pose-specific instruction.