Pose library›Seated
Advanced · Seated

Archer Pose
Akarna Dhanurasana

A demanding seated balance that combines a forward fold, hip mobility and focused upper-body control.

Instructional illustration of Archer Pose
LevelAdvanced
Pose typeSeated
Primary focusHamstrings, Hips

How to practice Archer Pose

  1. Begin seated with both legs extended.
  2. Hold one foot with the opposite hand and the other foot with the same-side hand.
  3. Bend one elbow and draw that foot toward the ear while keeping the other leg long.
  4. Lift through the chest and breathe steadily before releasing with control.

Practice tips

  • Use a strap around either foot.
  • Build range gradually with Head-to-Knee Pose first.
Practice note: Avoid forcing the hip, knee or hamstring; practice with experienced guidance.
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