Eka Pada Urdhva Dhanurasana, also known as One-legged Wheel Pose or One-legged Upward-Facing Bow Pose, is a challenging backbend posture that requires strength, flexibility, and balance.
How To Perform Eka Pada Urdhva Dhanurasana (One-legged Wheel Pose)
Begin in a supine position on your back, with your knees bent and your feet on the floor hip-distance apart. Place your hands on the floor alongside your ears, with your fingers pointing towards your shoulders.
Press into your feet and hands, and lift your hips off the ground to come into Bridge Pose.
Straighten your arms and lift your head off the floor, coming into Upward-Facing Bow Pose (Urdhva Dhanurasana).
Bring your weight onto your left foot, and extend your right leg straight up towards the ceiling.
Keep your left foot firmly rooted on the ground, and use your core strength to maintain your balance.
Hold the pose for several breaths, then slowly release and repeat on the other side.
Tips:
Warm up your body with some gentle stretches and preparatory poses before attempting One-legged Wheel Pose.
Keep your shoulder blades firmly pressed into your back to protect your neck and upper spine.
Engage your core muscles and leg muscles to maintain your balance and stability.
If you have difficulty lifting your leg straight up, you can start by bending your knee and holding onto your ankle with one hand to help lift your leg.
Be patient and practice regularly to gradually build the strength and flexibility required for this challenging pose.
Modifications
Use a yoga block or bolster under your head to support your neck and shoulders.
Practice the pose against a wall to help maintain your balance.
Use a strap to help lift your leg if you have difficulty reaching it.
Benefits
Stretches the chest, shoulders, hip flexors, and quadriceps.
Strengthens the arms, legs, and core muscles.
Improves balance and coordination.
Boosts energy and invigorates the body.
Stimulates the heart, lungs, and nervous system.
Contraindications
Avoid the pose if you have a wrist, shoulder, or back injury.
Do not practice the pose if you have high or low blood pressure, heart problems, or headaches.
Pregnant women should avoid this pose.
People with a herniated disk or spinal problems should not perform this pose.
Chakras
Eka Pada Urdhva Dhanurasana primarily stimulates the Anahata (Heart) Chakra, which is associated with love, compassion, and emotional balance.
Doshas
This pose is beneficial for all three doshas (Vata, Pitta, and Kapha), as it helps to balance the body and mind.
Drishis
The gaze or drishti in this pose is upwards towards the ceiling or the sky. This helps to maintain balance and focus the mind.
History Of Eka Pada Urdhva Dhanurasana (One-legged Wheel Pose)
The exact history and origins of Eka Pada Urdhva Dhanurasana (One-legged Wheel Pose) are not clear, but it is believed to be a variation of the traditional Urdhva Dhanurasana (Upward-Facing Bow Pose) which has been practiced in India for thousands of years as part of the Hatha Yoga tradition.
The practice of yoga asanas, or postures, is rooted in ancient Indian philosophy and spiritual traditions, and has been passed down through the generations by yogis and teachers.
The practice of backbends, including Wheel Pose, is said to stimulate the Anahata (Heart) Chakra, which is associated with love, compassion, and emotional balance. The pose is also said to help open the chest and release tension in the shoulders, promoting a sense of lightness and freedom.
Today, Eka Pada Urdhva Dhanurasana is practiced by yogis and students of all levels around the world, as a way to build strength, flexibility, and balance, and to cultivate a deeper connection between the body, mind, and spirit.
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