Archer Pose anatomy

Archer Pose · Akarna Dhanurasana · Tư thế bắn cung

Archer Pose mainly works iliopsoas (right), quadriceps (left), biceps brachii (right), deltoid (right); it stretches gluteus maximus (right), piriformis (right), hamstrings, gastrocnemius (left); transversus abdominis, obliques stabilize.

Opening the 3D model…

Sit in Staff Pose with both legs straight in front. The left hand holds the left big toe, the left leg stays straight with the toes pointing up. The right hand holds the right big toe or the outer edge of the foot; bend the right knee and draw the right foot up and back toward the right ear, the right elbow pointing back as if drawing a bowstring. Sit tall on both sitting bones, lift the chest, lengthen the spine, keep the shoulders away from the ears and gaze forward. The right glutes and back of the right thigh stretch deeply and the left hamstrings stretch gently; the back muscles hold the torso upright while the right shoulder and arm work to draw the foot. Don't drop the head to meet the foot or let the back round: draw the foot only as far as the torso stays tall. With tight hips sit on a folded blanket and loop a strap around the left foot; stop if the knee or groin hurts sharply.

Muscles in this pose

Working (contracting): Iliopsoas (right), Quadriceps (left), Biceps brachii (right), Deltoid (right), Rhomboid major (right), Erector spinae

Stretching: Gluteus maximus (right), Piriformis (right), Hamstrings, Gastrocnemius (left)

Stabilizing: Transversus abdominis, Obliques

Why these muscles work or stretch

• Iliopsoas · Working (contracting): Helps lift the right thigh
• Quadriceps · Working (contracting): Keeps the left knee straight
• Biceps brachii · Working (contracting): Keeps the right elbow bent to draw the foot
• Deltoid · Working (contracting): The rear fibers draw the right elbow back like pulling a bowstring
• Rhomboid major · Working (contracting): Draws the right shoulder blade toward the spine
• Erector spinae · Working (contracting): Keeps the torso upright with the chest lifted
• Gluteus maximus · Stretching: The right hip flexes deeply as the foot comes toward the ear
• Piriformis · Stretching: Lengthens as the right thigh both flexes and turns out
• Hamstrings · Stretching: The upper hamstrings lengthen as the right thigh lifts high
• Gastrocnemius · Stretching: The left foot is flexed, toes pointing up
• Transversus abdominis · Stabilizing: Steadies the torso as one leg leaves the floor
• Obliques · Stabilizing: Keep the torso from turning with the pulling arm

Practice cues

• Sit tall on both sitting bones and lift the chest before drawing the foot
• Bring the foot toward the ear rather than the head down to the foot
• Keep the straight leg active, toes up, knee not rolling out

Benefits

• Deeply stretches the glutes and back of the thigh of the drawn leg
• May help improve hip mobility in flexion and outward rotation
• Strengthens the back and shoulder muscles that keep the torso tall while drawing the leg

Cautions / contraindications

• Use caution with knee or hip pain; stop if it hurts sharply
• Use caution with low back pain; sit on a folded blanket and don't let the back round
• Go gently with shoulder pain on the side of the pulling arm

Easier variations

• Sit on a folded blanket and bend the straight leg slightly
• Loop a strap around the drawn foot and bring it only to chest height

General information, not a substitute for advice from a doctor or teacher.

Written and reviewed by Yoga An Viên center · Updated 24/10/2026

Related poses

• Heron Pose Krounchasana
• Wide-Angle Seated Forward Bend Upavistha Konasana
• Extended Hand-to-Big-Toe Pose Utthita Hasta Padangusthasana
• Standing Half Forward Bend Ardha Uttanasana
• Both Big Toes Pose (Boat with Toe Hold) Ubhaya Padangusthasana
• Staff Pose Dandasana

A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)