Excerpt about Archer Pose from Kundalini Postures and Poetry, by Shakti Parwha Kaur Khalsa
On the physical plane, we have lots of reasons for doing Archer Pose. It helps develop strength in the quadriceps and the intestines. The legs and knees are being strengthened. Outstanding physical stamina and strength are gained, while, remarkably, at the same time, there is an inner posture of feelings taking place that is equal in power to the pure physical connection of feet to the ground.
Sometimes called the Hero Posture, Archer Pose develops courage. That is its special inner gift. Plus, it is said that the need for excessive sleep disappears!
Chivalry and fearlessness, inherent in this noble warrior stance,
Physical stamina and strength in feet, thighs, and arms enhanced.
Archer also puts pressure on the thigh bone,
Balancing calcium, magnesium, potassium, and sodium.
Instructions for Archer Pose
Archer Pose can be challenging, but 11 minutes of archer pose on each side of the body is a simple way to build up the Radiant Body.
Bring the right foot forward so that the feet are 2-3 feet apart (depending on your height and length of your legs). The right toes face forward while the left foot comes to a 45 degree angle, with the heel back and the toes forward. The left leg stays straight and strong as the right knee bends until the thigh is almost parallel to the ground (do not let the knee go beyond the toes); tuck the tailbone.
Curl the fingers of both hands onto the palms, thumbs pulled back. As if pulling back a bow and arrow, lift the right arm up, extended forward parallel to the ground, over the right knee. The left arm, bent at the elbow, pulls back until the fist is at the left shoulder.
Pull Neck Lock. Chin in, chest out. Feel this stretch across the chest. Eyes stare beyond the thumb to Infinity.
Switch legs, to the same posture with the left leg forward.
Practice for 3-11 minutes on each side.