Pada: Foot
Urdhva: Upward
Dhanur: Bow
Asana: Pose
Eka Pada Urdhva Dhanurasana at a Glance
Eka Pada Urdhva Dhanurasana or the Single-legged (one-legged variation) wheel pose is an advanced version of Dhanurasana and the Chakrasana pose. Doing this pose in the morning can rejuvenate your body and mind, keeping you energized throughout the day.
Benefits:
- It opens up your heart and activates the Anahata chakra.
- This pose energizes both your body and mind.
- It helps to strengthen your spine, arms, legs, and abdominal muscles.
- It enhances your balance and improves your mental awareness.
Who can do it?
This being an advanced pose can be done by intermediate and advanced yoga practitioners, dancers, and sportspersons. Individuals having good core strength flexibility and balance can do this asana under the guidance of a trained yoga teacher.
Who should not do it?
Beginners in yoga should not do it until they gain flexibility, balance, and core strength. Pregnant women should avoid this pose. People with any injury or surgery should avoid this pose. People with low BP and dizziness should avoid it.
How to Do Eka Pada Urdhva Dhanurasana?
Follow the Step-by-Step Procedure
- Start this pose by doing warm-ups and preparatory poses like the bridge pose and if you are new to this pose, do it under the guidance of the yoga teacher.
- Lie down in the supine pose, on the yoga mat, and keep your knees bent and your feet flat on the mat, with hip distance level, and arms beside your body and breathe gently.
- Inhale and place your hands at the ear level and fingers pointing your shoulders, and press the palms and heels against the floor and lift the hips and pelvis to the ceiling.
- Exhale and shift your weight to the left leg, and inhale and lift your right leg straight up towards the ceiling.
- Flex your right foot and toes pointing toward you and keep breathing.
- Focus on opening your chest and lifting your hips higher by pressing your hands and left leg toward the mat and keeping your core engaged.
- Hold the pose, within your comfort level and hold the pose with balance and stability.
- When you want to do it with the other leg (lifting your left leg) bring the right leg down and bring your hips down and relax by straightening your legs and then do the same procedure.
What are the Benefits of Eka Pada Urdhva Dhanurasana?
- This helps to strengthen your back muscles.
- It helps to open your chest and shoulders, which helps to improve your posture and breath.
- It helps to improve your balance, focus, mental clarity, and stability.
- As this works on your abdominal organs, it helps with a better digestion process.
- This also enhances your confidence and self-esteem.
Health Conditions that Might Benefit from Eka Pada Urdhva Dhanurasana
- Individuals with mild back pain or stiffness can practice this pose.
- This could be a good counter pose for the hunched back that occurred due to long sitting hours.
- People who want to strengthen their legs and core can do this pose.
Safety and Precautions
- People with spinal, wrist shoulder, or ankle injuries and any recent surgery, should avoid doing the pose.
- Pregnant women should avoid doing this pose.
- People with high BP should avoid it.
Common Mistakes
- Avoid collapsing your shoulders.
- Keep your legs and arms active.
- Engage your core muscles.
- Don’t tense your neck.
- Avoid doing this pose on the bare ground.
Tips for Eka Pada Urdhva Dhanurasana
- Warm-up and stretches are important.
- Modify the pose with props for better comfort.
- Listen to your body and come out if you feel any pain or discomfort.
- Do the follow-up poses.
Physical Alignment Principles for Eka Pada Urdhva Dhanurasana
- Keep your left leg grounded (heel and big toe).
- Fingers facing forward.
- Engage the inner leg of the left leg and contract the thigh of the lifted leg (top leg).
- Lift your pelvis and compress your lower back.
- Keep the lifted leg and foot active.
- Pull the lifted knee toward the chest.
- Avoid locking your right knee.
- Broaden your scapulae.
- Keep shoulders away from the ears.
- Gaze in between the arms.
Eka Pada Urdhva Dhanurasana and Breath
Keeping breath as part of the movement, inhale, place your hands near the ear and lift your hips, exhale and straighten your leg up to the ceiling, and engage your core with the breath. Keep breathing to maintain the balance and stability.
Eka Pada Urdhva Dhanurasana and Variations
- Wheel pose.
- Place a yoga block or bolster under your head for support.
- Practice near the wall for support.
- One leg side plank variation.
- Deeper backbend by bringing your hands and legs closer and lifting the chest.
The Bottom Line
Ready to take your yoga practice to the next level with Eka Pada Urdhva Dhanurasana? This advanced pose enhances your strength, balance, and flexibility, making it a great addition to any practice. Remember to listen to your body, use props if needed, and practice safely. If you’re just starting out or looking to build a consistent practice, join our 30-Day Yoga Challenge for beginners and gradually strengthen your foundation. You can also start with our 14-Day Free Trial to explore our courses and see the benefits firsthand. Want to take your yoga journey further? Explore our 500-Hour Yoga Teacher Training to deepen your knowledge and skills. Join us now!
