BackbendsIntermediate
One Leg Upward Bow
Eka Pada Urdhva Dhanurasana
One-Leg Upward Bow intensifies Wheel Pose by lifting a leg skyward while the pelvis stays buoyant and square.
No image available
How to Perform
- 1
Enter Urdhva Dhanurasana with hands and feet grounded shoulder-width.
- 2
Firm the thighs toward midline and lengthen the tail toward the knees.
- 3
Inhale, shift weight into the left foot and both hands, then exhale to lift the right leg toward vertical.
- 4
Keep hips level, extend through the lifted heel, and breathe evenly while the chest continues climbing.
- 5
Lower the right foot with control, repeat on the second side, then roll down from the back body.
Benefits
- Builds unilateral strength in legs, glutes, and back body.
- Teaches pelvic stability and symmetry inside deep extension.
- Heightens focus and breath control within a demanding backbend.
Alignment Cues
- Elbows remain straight and shoulders stacked over wrists.
- Tailbone lengthens toward knees to avoid lumbar crunch.
- Thighs hug inward even as one leg lifts.
- Lifted leg reaches long through the heel or pointed toes.
Common Mistakes
No common mistakes listed.
Contraindications
- • Unresolved wrist or shoulder injury
- • Acute sacroiliac or lumbar pain
- • Balance issues that compromise safe exits
Recommended Props
BlocksWallStrap
Tags
AdvancedBackbendsLegsShouldersSpinal ExtensionSpineUrdhva Dhanurasana Seriesasana