Light on Yoga: The Bible of Modern Yoga

Effects

Yogasanas, Bandha and Kriya 177

This posture strengthens the wrists and ankles, improves the movement
of the shoulder joints and expands the chest fully. It gives relief from
the fatigue caused by doing other strenuous forward bending asanas.

• 73· Akarr;a Dhanuriisana Eleven* (Plates 173 and 175)
  Karf)a means the ear. The prefix a expresses the sense of near to,
  towards. Dhanu means a bow. In this posture, the left foot is pulled
  up till the heel touches the ear as an archer pulls the bow-string, while
  the other hand holds the right big toe, this leg lying straight on the
  floor. In the second movement the raised leg is straightened up until
  it is almost perpendicular, the big toe being held throughout by the
  hand like an extended bow.
  The asana is given below in two movements.

Technique

1. Sit on the floor with the legs stretched straight in front. (Plate 77)


2. Hold the right big toe between the right thumb and the index and
   middle fingers. Similarly hold the left big toe. (Plate 153)

3· Exhale, bend the left elbow and lift the left foot up by bending

the knee. (Plate 172.) Take a breath. Now exhale and pull the left foot

up until the heel is close to the left ear. At the same time draw the

left arm back from the shoulder. (Plate 173.) Do not let go of the

right big toe. Keep the right leg extended throughout and see that the

back of the entire leg rests on the floor. The extended right leg should

not bend at the knee.