One Armed Wheel Pose
Eka Hasta Urdhva Dhanurasana · एक हस्त ऊर्ध्व धनुरासन
One Armed Wheel Pose
Eka Hasta Urdhva Dhanurasana · एक हस्त ऊर्ध्व धनुरासन
Backbend
Level
Advanced
Body
Backbend
How to practice
Prepare with a small Bridge, keeping both feet and arms supported. Lift only as high as your back feels comfortable and let your head remain still.
Benefits
Builds arm, shoulder, and leg strength while strongly stretching the chest and front of the hips. The single-arm version increases the supporting shoulder's workload and challenges rotational stability.
Who should avoid or modify
- Learn with a teacher and keep the head free of weight once lifted. Avoid with wrist, shoulder, or back injury; do not remove a supporting limb without stable control of the basic pose. Only remove a hand with expert supervision; keep both hands down if the supporting shoulder shifts or strains.
Recommended next
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Flows with this pose
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Open the canvas and sequence asanas into your own practice.