Vinyala

Pose sheet

Forward-Fold Archer Pose

Pārśva Ākarṇa Dhanurāsanaपार्श्व आकर्ण धनुरासन

Fold over one extended leg while keeping your other foot beside your ear.

Open this pose in the 3D body

Steps

Support

Both sitting bones and the back of the extended leg.

Enter

  1. Sit in Daṇḍāsana with both legs extended.
  2. Hold each big toe with your index finger, middle finger, and thumb.
  3. Bend your left knee; draw your foot toward your left ear.
  4. Keep your right leg extended and grounded.
  5. Exhale; fold over your right leg, bringing your nose toward your shin.

Hold

  1. Keep your left foot near your ear.
  2. Ground both sitting bones and the back of your right leg.
  3. Maintain both toe grips and breathe continuously.

Exit

  1. Lower your left foot and extend both legs.
  2. Repeat on the other side, then release both grips.
Breathing
Continuous breathing.

Adapt

Adaptations

  • Strap around the grounded footLoop a strap around your forefoot; hold it with that hand.
  • Raised seatSit on a folded blanket to help tilt your pelvis forward.

Variations

  • Upright Archer: raised knee bent.
  • Straight-Raised-Leg Archer.
  • Crossed Archer: crossed grips, foot toward the opposite ear.

Signals of effort

  • Deep, asymmetrical forward fold.
  • One foot held beside your ear.
  • Sustained pulling with both hands.
  • Raised-leg hip in flexion and external rotation.