One Legged Wheel Pose

Eka Pada Urdhva Dhanurasana · एक पाद ऊर्ध्व धनुरासन

One Legged Wheel Pose

Eka Pada Urdhva Dhanurasana · एक पाद ऊर्ध्व धनुरासन

Backbend

Level

Advanced

Body

Backbend

How to practice

Use a two-foot Bridge as preparation. Press through both heels, lift comfortably, and keep your head still as you breathe.

Benefits

Builds arm, shoulder, and leg strength while strongly stretching the chest and front of the hips. Lifting one leg increases the demand on the standing leg and pelvic 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. Keep the lifted leg low at first and replace the foot if the pelvis tilts or the lower back pinches.

Recommended next

Poses that flow naturally after this one

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Wheel Pose

Urdhva Dhanurasana

Beginner0

Corpse Pose

Shavasana

Counterposes

Poses that balance and release this shape

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Corpse Pose

Shavasana

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Wind Relieving Pose

Pavanamuktasana

Flows with this pose

Community flows that include this asana

Build a flow with this pose

Open the canvas and sequence asanas into your own practice.

One Legged Wheel Pose

Eka Pada Urdhva Dhanurasana · एक पाद ऊर्ध्व धनुरासन

One Legged Wheel Pose

Eka Pada Urdhva Dhanurasana · एक पाद ऊर्ध्व धनुरासन

Backbend

Level

Advanced

Body

Backbend

How to practice

Use a two-foot Bridge as preparation. Press through both heels, lift comfortably, and keep your head still as you breathe.

Benefits

Builds arm, shoulder, and leg strength while strongly stretching the chest and front of the hips. Lifting one leg increases the demand on the standing leg and pelvic 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. Keep the lifted leg low at first and replace the foot if the pelvis tilts or the lower back pinches.