How to Do the Shooting Bow Pose

The shooting bow pose, or akama asana, is an intermediate to advanced yoga pose that requires flexibility, core strength and balance. In addition to working the legs and core muscles, the pose improves grace and concentration, as it is held steadily like an archer holding a bow while focusing on a target.

Difficulty: Moderate

Instructions

1. Sit with your spine tall and legs extended, resting on a folded blanket if needed for comfort. Place your hands lightly on the tops of your thighs and inhale as you straighten the back and drop the shoulders.

2. Exhale and bend forward at the hips, keeping the spine straight, and grip your big toes with your index and middle fingers, pulling the toes up towards your body. Throughout the entire pose, your gaze should move straight down your arm to your toes.

3. Inhale and then bend your right knee, picking the leg off of the floor and placing your big toe in line with your ear. Keep your extended leg straight and your chest centered, picking up your right elbow as if you were drawing back a bow. Both hips should be flat on the ground. While your spine will curve slightly, try to straighten as much as possible.

4. Hold the shooting bow yoga pose for at least 30 seconds as you breathe slow and deep, holding the pose steady. As you gain strength, this pose can be held for up to five minutes. When ready, exhale and relax the lifted leg, returning to your seated position. Repeat the pose twice on each side.

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