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2. Akarna Dhanurasana
Archer Pose
This asana involves pulling the foot towards the ear. To achieve this asana, the practitioner begins in:
Dandasana the foundation for all seated asanas. Grabs hold of each big toes between the thumb and index finger (known as the sixth variant of the Paschimottanasana).
Exhales, keeping the right leg in full contract with the floor and pull the left foot up towards the ear, bending the knee.
Holds the position up to 20 seconds breathing normally. Next exhales and straightens the left leg.Pulls the foot to a vertical position and holding it statically for 15 seconds.
Bends the knee returning to stage Returns the left leg to the floor Repeats on the other side.
1. Bend the left leg in knee and keep the foot on the thigh of right leg. Keep the right leg straight.
2. Hold the big toe of the left leg with right hand, hold it between the thumb and index finger and other 3 fingers to have a good grip of the thumb. Hold big toe of the right leg with left hand.
3. Exhale and inhaling start lifting the left foot with the right hand and pull it up to ear. Keep the trunk and neck erect and the sight fixed on the other end of the left hand.
4. Continue normal breathing.
This asana improves flexibility of the leg muscles. Abdominal muscles and the lower spine are also strengthened.
One should avoid the temptation of attaining the ideal position if strain is unbearable.
While trying to raise the foot up to ear, one tends to bend neck. But this is wrong, initially it may be difficult but it does not matter. Only care should be taken to keep the neck and trunk straight. Try to pull up the foot as much as possible.

Vrischikasana I
Surya Namaskara
Tripura Harasana
Ardha Chandrasana
Jathara Parivarthanasana
Urdhwamukha Tittibhasana
Veerabhadrasana 2
Urdhvamuka Paschimothanasana
Parshva Konasana
Adhomuka Vrikshasana

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