Standing Archer 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Compound
Force Type
Push
Required Equipment
Bodyweight
Fitness Level
Advanced
Variations
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Standing Archer is a bodyweight exercise primarily targeting the shoulders while also engaging the triceps as a secondary muscle group. This exercise involves a dynamic movement where you extend one arm outward, mimicking the action of drawing a bowstring, and hold the position with controlled tension. The primary focus is on strengthening and stabilizing the shoulder muscles, specifically the deltoids, while the triceps assist in extending the arm. As a bodyweight exercise, the Standing Archer requires no equipment and can be performed anywhere, making it an effective addition to upper body and functional strength training routines.
How to Perform
Start in a Neutral Position (Tadasana)
Begin by standing tall with your feet together and arms relaxed by your sides. Lengthen your spine, opening up your shoulders, and bring your chest forward. Focus on your posture, grounding yourself from head to toe, and ensure that your breathing is calm and steady. This position prepares both your body and mind for the practice ahead.
Transition into Warrior II (Virabhadrasana II)
Place your feet wide apart, with your left foot forward and right foot at a 45-degree angle behind. The left leg should form an L shape, with the left knee directly above the left ankle. Bend your left knee to bring your thigh parallel to the floor, ensuring that your knee doesn’t extend beyond your toes. Keep your right leg straight and extended behind you. Maintain a steady breath as you hold the position.
Move to the Standing Archer Pose
From Warrior II, prepare for the Standing Archer Pose by raising your arms to shoulder height, keeping them extended on either side. Curl your fingers into your palms, thumbs pointing upwards. Your arms should be straight at shoulder level. Engage your core and ensure that your tailbone is pointing straight down while your spine remains neutral, avoiding any forward, backward, or sideways lean.
Set Your Arm Position for the Archer
Take a deep breath in, and as you exhale, raise your left arm to align with your right arm. Bend your right arm at the elbow and pull it back, bringing your right fist near your right shoulder as if drawing a bow. This is the essence of the Archer Pose, mimicking the action of holding a bow and arrow.
Apply the Neck Lock
Tuck your chin slightly in and open your chest, feeling a stretch across your chest. Focus your gaze beyond your left thumb as if looking into the distance. Ensure your exhalations are slow and controlled. As you exhale, slowly lower your arms and relax your left knee.
Transition to Utthita Tadasana for Relaxation
After completing a few repetitions, shift into Utthita Tadasana for a moment of relaxation. Bring your legs apart and raise your arms sideways to shoulder height. Hold this position for a few breaths to release tension in your arms and thighs.
Switch Sides and Repeat
To practice the other side, follow the same instructions as above but with the opposite leg extended and the other arm pulling back. Ensure the new arm position mirrors the previous side.
Final Transition to Tadasana
Once you've completed both sides, return to Utthita Tadasana for a brief pause. Lower your arms with an exhale and bring your feet together. Gently hop or step back to your original position in Tadasana.
End with Relaxation and Pranayama
To further relax your mind and body, align yourself in Dirga Pranayama Tadasana. Bring your feet together and place your right hand on your chest and your left hand on your abdomen. Breathe deeply, inhaling through your diaphragm and exhaling slowly. Focus on calming your body, breath, and mind as you complete your practice.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Start in Tadasana with feet together and spine lengthened.
Transition into Warrior II with feet wide apart, left foot forward, and right foot angled behind.
Raise arms to shoulder level, palms facing down, and curl fingers with thumbs up.
Keep your spine straight, engage the core, and ensure the tailbone points downward.
Inhale deeply and raise your left arm, aligning it with the right while bending the right elbow.
Pull the right fist back to shoulder height as if drawing a bowstring.
Tuck your chin slightly, lift your chest, and focus your gaze beyond your left thumb.
Maintain steady breath, ensuring slow exhalations as you hold the position.
After a few repetitions, relax into Utthita Tadasana with arms raised and legs wide.
Repeat the movement on the opposite side, mirroring the same actions.
How Not to Perform
Avoid Leaning Forward or Backward
Do not let your upper body lean forward, backward, or sideways. Keep your torso upright and aligned to prevent unnecessary strain on your lower back and to focus the energy on your shoulders.
Don’t Overextend the Arms
Avoid locking your elbows or overextending your arms, as this can strain your joints. Keep your arms straight but not hyperextended, ensuring that the tension remains on the shoulder muscles.
Do Not Shrug the Shoulders
Keep your shoulders relaxed and away from your ears. Shrugging your shoulders during the movement can lead to neck tension and reduce the effectiveness of the exercise on the target muscles.
Do Not Allow the Knee to Go Past the Toes
When bending your left knee in Warrior II, ensure it doesn’t extend beyond your toes. This prevents unnecessary stress on your knee joint and keeps the focus on the legs and shoulders.
Avoid Arching Your Lower Back
Keep your spine neutral and avoid arching your lower back. Engage your core and tuck your tailbone slightly to protect your lower back and maintain a straight posture throughout.
Don’t Forget to Breathe
Avoid holding your breath during the movement. Breathing is crucial for maintaining stability, reducing tension, and ensuring that your muscles are properly oxygenated to perform the exercise effectively.
Do Not Rush the Movement
Take your time to perform each part of the exercise slowly and deliberately. Rushing can lead to improper form and waste energy, making it harder to target the shoulders and triceps effectively.
Avoid Letting the Arm Drop Below Shoulder Height
Make sure both arms are always at shoulder level to maximize the engagement of the shoulder muscles. Dropping your arms too low reduces the effectiveness of the exercise and can strain your neck or upper back.
Don’t Overstretch the Neck
When applying the neck lock, don’t force your chin in too much. Gently tuck your chin to avoid straining your neck, keeping a natural extension and focus on the chest stretch.
Avoid Swaying the Hips
Do not let your hips sway or shift during the movement. Keeping your hips stable ensures that the energy is directed into the upper body muscles, specifically the shoulders and triceps, rather than wasting energy in unnecessary movements.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
