Pose sheet

Standing Archer Pose

Stand with your front knee bent, mimicking drawing a horizontal bow.

Open this pose in the 3D body

Steps

Support

Soles of both feet, including the heels.

Enter

From Mountain Pose, separate your feet; step your right foot forward.
Point your right foot forward; angle your left foot 45 degrees.
Bend your right knee over its ankle; straighten your left leg.
Raise your arms; make fists and point your thumbs up.
Extend your right arm; draw your left fist toward your left shoulder.

Hold

Keep both feet grounded and your front knee aligned.
Lift your torso over your pelvis and keep your ribs contained.
Hold your arms at shoulder height.
Draw your chin slightly in and lift your chest.

Exit

Lower your arms and straighten your front knee.
Bring your feet together to return to Mountain Pose.
Repeat on the other side for the same duration.

Breathing: Breathe slowly and deeply.
Gaze: Look into the distance, beyond your front thumb.
Duration: Three minutes per side.

Adapt

Adaptations

Less knee bendBend your front knee less, keeping it aligned with your foot.
Block and wallPlace a block between your front shin and a wall.
ChairSit on the edge; position your legs as in Warrior II.
Hands on hipsKeep your legs positioned and rest both hands on your hips.

Variations

Short step; inhale drawing fist toward ear; exhale releasing.
Rhythmically bend and straighten your front knee, keeping your arms in position.

Signals of effort

Front knee bent while supporting part of your weight.
Asymmetrical hips and angled back foot.
Arms raised without support, with elbows in different positions.
Cervical rotation toward the front arm.