Standing Archer Pose - Akarna Dhanurasana

Standing Archer Pose (front) - Iana Varshavska


Standing Archer Pose (Akarna Dhanurasana) is often part of Kundalini Yoga kriyas geared towards the expansion of energy and self, as it helps open up your psychic channels to promote the greater flow of energy and power. It works on all the chakras of the Kundalini Yoga Seven Chakra System simultaneously, helping them open, heal and balance.

This pose is considered a warm-up yoga pose to prepare the body for more intense yoga poses.

It is worth to mention, that many yoga poses have multiple titles because of differences in their Sanskrit to English title translation or a specific title becoming popular because of its common usage amongst yoga teachers and yoga practitioners. Below are common titles of Standing Archer Pose:

  • Warrior Pose Archer Arms
  • Virabhadrasana Archer Arms
  • Standing Archer Pose
  • Viparita Virabhadrasana Archer Arms

Pose Detail

Step-by-Step Instructions

Step 1
Put your feet together and stand up straight. Now gradually rotate your right foot outward approximately 45 degrees.
Step 2
Take a step back with your right foot, straightening your leg as you do so. Now bend your left knee but make sure that it does not go past your left foot. Then put the right foot on the heel.
Step 3
Next, extend your arms outward at shoulder height, curl both of your hands into fists, and then point your thumbs up.
Step 4
Rotate only your head to the left while simultaneously bending your right elbow, so that you can bring your right fist in toward your right armpit.
Step 5
Hold this position for at least two minutes while looking forward and breathing deeply.
Step 6
Switch sides and hold the position again for at least two minutes, i.e. left leg back, left arm bent, etc.

Benefits and Contraindications


Helps you feel grounded, strong, and self-assured

Strengthens your nervous system and core strength

Increases the strength of the Radiant Body

Builds power in the navel center

Increases focus, steadiness, courage, fearlessness, and willpower

Helps to open, heal, and balance all chakras



High blood pressure

Neck problems: Don't turn your head to look over the front hand; continue to look straight ahead with both sides of the neck lengthened evenly.

Photo poses in different angles


  • Do not move your torso left or right or back and forth. Your torso should be strictly above the pelvis.
  • A straight line from coccyx to crown
  • Mula and Uyana bandhas are active


When you’re done, gently come out of the posture, bringing the feet closer together, and meditatively relax in Tadasana (Mountain Pose), keeping the feet close & parallel to each other, arms relaxed by the side of the body).

Before moving on to the other side or into the next posture, breath long and deep and give yourself the chance to feel your body, the breath, the life inside of you, and the expansion of your energy beyond the physical body.

Frequently Asked Questions

Iana Varshavska
Iana Varshavska
Website administrator

A digital marketer in love with yoga and everything that goes along with it. In 2021, her huge passion for yoga led her to yoga teacher trainings. After successfully completing her studies, Iana received her Yoga Alliance U.S. certification, left the corporate IT world and devoted herself to the development of Yanva. To be able to create the best online yoga space for yoga enthusiasts like her, Iana is constantly learning and improving her skills in various aspects of yoga philosophy, anatomy and biomechanics. Since 2021, she has continued to attend various types of teacher training, including yoga therapy, gives online and offline classes, and conducts local workshops for people who want to learn more about yoga. At the moment, Iana continues to work on her personal practice, improving her hand balancing skills, as well as developing her own training programs.