Archer Pose

Instructions

1. 1Stand at the top of your mat, then step the left foot back about one meter into a wide lunge stance with the back foot turned out at forty-five degrees.
2. 2Bend the right knee directly over the right ankle, sinking the hips until the front thigh approaches parallel to the floor.
3. 3Raise both arms to shoulder height, extending the right arm forward with fingers spread wide as if holding a bow.
4. 4Draw the left elbow back strongly behind you, bending the arm and pulling as if drawing a bowstring — feel the shoulder blades draw together.
5. 5Keep the gaze focused along the right hand, chin level, and the core gently engaged to stabilize the torso.
6. 6Hold for five to eight breaths, maintaining strong legs and an open chest.
7. 7Release, straighten both legs, and repeat with the left foot forward.

Contraindications & precautions

• ⚠Acute knee pain or ligament injury — the deep front-knee bend places significant load on the joint; avoid or use a block under the front thigh for support.
• ⚠Shoulder impingement or rotator cuff tear — the strong arm extension and retraction can aggravate the shoulder joint; keep both arms at a reduced range.
• ⚠High blood pressure — the sustained isometric effort in the legs raises blood pressure; practice with shorter holds and softer effort.