Akarna Dhanurasana 

This asana involves pulling the foot towards the ear. To achieve this asana, the practitioner begins in:

1. Dandasana the foundation for all seated asanas.
2. Grabs hold of each big toes between the thumb and index finger (known as the sixth variant of the Paschimottanasana).
3. Exhales, keeping the right leg in full contract with the floor and pull the left foot up towards the ear, bending the knee.
4. Holds the position up to 20 seconds breathing normally. Next exhales and straightens the left leg.
5. Pulls the foot to a vertical position and holding it statically for 15 seconds.
6. Bends the knee returning to stage 4.
7. Returns the left leg to the floor. Repeats on the other side.

Benefits

This asana improves flexibility of the leg muscles. Abdominal muscles and the lower spine are also strengthened.

Padmasana

Padmasana is a term derived from sanskrit word padma: lotus, and āsana: seat or throne. It may refer to:

• Lotus pad or Lotus throne in Hindu-Buddhist art
• Lotus position in yoga meditative position
• The tower throne of Acintya within a Pura, Balinese Hindu temple compound

Benefits of padmasana:

• Opens up the hips
• Stretches the ankles and knees
• Calms the brain
• Increases awareness and attentiveness
• Keeps the spine straight
• Helps develop good posture
• Eases menstrual discomfort and sciatica
• Helps keeps joints and ligaments flexible
• Stimulates the spine, pelvis, abdomen, and bladder
• Restores energy levels