To Improve Focus and an Exercise for Hips and Legs

To improve your focus and concentration, do this asana. This will not only help you to improve the strength and fitness of your hips and legs. To start with, this may be little difficult, but without giving up, if you continue to practice this, you will get the result you wanted.

The asana is called "Akarna-Dhanura-asana" and also known as "The Shooting Bow Pose" because of the pose of the asana.

Asana Name: Akarna-Dhanura-asana
Pronounciation: ah-car-nah-da-noor-ah-sa-na
Posture: The Shooting Bow Pose
Hints: Requires flexibility in hips and legs

Meaning and Explanation:

The word "karna" is from sanskrit language which means "ear". The prefix "a" means "near to or towards." Dhanur means bow-shaped, curved or bent. Asana is the posture. So, this is a shotting-bow pose.

Instructions:

1. Sit on the floor with the legs together and extended straight out in front;
2. Keep the back straight, shoulders level and head straight;
3. Place the hands on the thigh with palms down;
4. Inhale deeply;
5. Exhale, take the right hand, take it to the right toe, loop the forefingers (of right hand) around the right toe. Similarly, hold the left leg with the left hand.
6. Inhale and pull the right foot back place the big toe next to right ear;
7. Ensure that the back is straight as much as possible, and hold this posture as long as you can hold the inhale breath;
8. Take the right leg back to the original position; Exhale slowly while doing this coming to normal position; release the hand;

Repeat this procedure with the other leg; Do this for 3-5 cycles a day.

"Having caught the toes of the feet with both hands and carried them to the ears by drawing the body like a bow, it becomes Dhanura-asana." - The Hatha-Yoga-Pradipika I.27.

Advantages:

While practicing this posture imagine yourself as an archer with the gaze focused on the target and the arrow firmly yet gracefully being pulled back in the bow. Hold the posture steady as an archer would hold the arrow aimed at its target. Return the foot to the floor gently. This simple technique will help cultivate a focused and unwavering attention.

General Advice:

Do all of these yogas in a pieceful place; You should be able to spend this 10 or 15 minutes for yourself; If you are in doubt about how to do this yoga or any posture, please seek help from your guru.