Akarshan Dhanurasana - Pulled Bow Pose

"Akarshana" means 'pulled' and "dhanur" means 'bow' in Sanskrit. In this pose the final posture resembles an archer when taking aim before shooting an arrow.

Sequence:

1. Sit erect on the floor, with hands on the sides and legs stretched out together.
2. Keep your palms resting on the floor.
3. Bend your right leg at the knee, cross it over your left leg and place the foot near the left ankle.
4. Hold the big toe of the right foot by forming a finger lock with your thumb, index and middle fingers.
5. Similarly catch your left big toe with the right hand.
6. Inhale slowly and raise your right foot at the level of the right arm pit.
7. Try to touch your right big toe to the left ear.
8. Simultaneously, the right hand should be pulling the left toe.
9. Concentrate your gaze on the toe of the outstretched leg.
10. Exhale slowly and lower your right leg and place it near the left ankle.
11. Release the big toes and bring the legs back to the starting position.
12. Repeat the same on the other side.

Benefits:

• All parts of your body get stretched.
• The arms, shoulders, chest and back gain strength with regular practice.
• Akarshan Dhanurasana helps get thighs and waist into shape.