The Sanskrit word karna means ear and the prefix “a” means near to or towards. Dhanur means bow-shaped, curved or bent. The “bow” here referred to is a bow as in “bow and arrow.” Literally we could translate this as the near-the-ear bow posture but because of the obvious appearance of the posture we’ll call it the shooting bow posture.

steps for AKARNA DHANURAASANA

1) Sit on the floor with the legs together and extended straight out in front. Keep the back straight, shoulders level and head straight. Place the hands, palms down, flat on top of the thighs then inhale deeply.

2) Exhale and reach down and loop the forefinger of the right hand around the big toe of the right foot and grasp the left foot with the left hand.

3) Inhale and pull the right foot back placing the big toe next to the right ear. Straighten the back as much s possible and hold the posture for the duration of the inhale breath.

4) Exhale and return to the seated position of step #1 then repeat the posture on the opposite side.

While performing this posture imagine yourself as an archer with your gaze focused on a target and the arrow gracefully and steadily being pulled back in the bow. Hold the posture as steady as an archer would hold an arrow aimed at its target. Return the foot to the floor gently. This simple technique will help cultivate focused and unwavering attention.

This posture should be held for a minimum of 30 seconds and can be extended to up to several minutes. Repeat at least twice with each leg.

Reverse the hands and feet so that that the right hand pulls the left foot to the left ear and vice versa. The foot gets pulled under the outstretched arm.

The Sanskrit word surya means sun. Namaskar is the Hindi word for Namaste, from the root nam, to bow. Namaskar means salutation, salute, greeting or praise. (Pronunciation: soor-yee-ah-nahma-skar)

STEP ONE:				STEP TWO:
Stand facing the direction of the sun with both feet touching. Bring the hands together, palm-to-palm, at the heart.				Inhale and raise the arms upward. Slowly bend backward, stretching arms above the head.
STEP THREE:				STEP FOUR:
Exhale slowly bending forward, touching the earth with respect until the hands are in line with the feet, head touching knees.				Inhale and move the right leg back away from the body in a wide backward step. Keep the hands and feet firmly on the ground, with the left foot between the hands. Raise the head.
STEP FIVE:				STEP SIX:
While exhaling, bring the left foot together with the right. Keep arms straight, raise the hips and align the head with the arms, forming an upward arch.				Exhale and lower the body to the floor until the the feet, knees, hands, chest, and forehead are touching the ground.
STEP SEVEN:				STEP EIGHT:
Inhale and slowly raise the head and bend backward as much as possible, bending the spine to the maximum (as in the naga-asana).				While exhaling, bring the left foot together with the right. Keep arms straight, raise the hips and align the head with the arms, forming an upward arch.
STEP NINE:				STEP TEN:
Inhale and move the right leg back away from the body in a wide backward step. Keep the hands and feet firmly on the ground, with the left foot between the hands. Raise the head.				Exhale slowly bending forward, touching the earth with respect until the hands are in line with the feet, head touching knees.
STEP ELEVEN:				STEP TWELVE:
Inhale and raise the arms upward. Slowly bend backward, stretching arms above the head.				Stand facing the direction of the sun with both feet touching. Bring the hands together, palm-to-palm, at the heart.

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