Yoga Challenge of the Week: Archer's Pose (Akarna Dhanur-asana)

This pose looks a lot like an archer drawing a bow and helps a lot with hip flexibility. Before beginning, start with some hip flexibility exercises that I describe in another yoga post. After warming up, let's follow step-by-step and pretend to be archers together!

1. Sit straight ahead. Keep the legs and back straight and shoulder's away from the ears.

2. Hook your right big toe with your right pointer and middle finger. Then, hook the left big toe with the left pointer and middle finger.

3. Pull the left foot toward your left ear. The left side is generally stiffer than the right side, especially if you're right-handed. Pretend to make a phone call. The foot closer to your ear is like your phone.

4. Switch sides

Modification: if you cannot pull the foot toward the ear, try reaching the foot closer to the neck or chest, or stomach. As you get more flexible, challenge yourself by moving the leg higher. In the picture, my brother chooses to stretch the leg closer to his chest.

DO: draw the bent leg back like you are drawing a bow string

DON'T: bring your ear closer to your foot. Instead, bring the foot closer to the ear.