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One-Legged Wheel Pose
One-Legged Wheel Pose

One-Legged Wheel Pose

Eka Pada Urdvha Dhanurasana

One-Legged Wheel Pose

Benefits of Intense ONE-LEGGED WHEEL POSE

  • Stretches the entire body
  • Increases spine flexibility
  • Opens the chest

Summary of ONE-LEGGED WHEEL POSE

One-legged wheel pose, or Eka Pada Urdvha Dhanurasana, is an advanced backbend pose that requires a lot of strength, flexibility, and balance. It is a variation of the wheel pose that is more advanced and the user must have strong arms and legs. Also, before trying the one-legged wheel pose, students should master the basic backbends to avoid injury. This pose stretches the entire body, opens up the chest, and manipulates the flexibility of the spine. It is a great practice for advanced students who want to try a more challenging backbend pose.

One-Legged Wheel Pose
One-Legged Wheel Pose

ONE-LEGGED WHEEL POSE Tutorial

One-Legged Wheel Pose

1.) Begin lying flat on your mat with your knees bent and your heels near your glutes

One-Legged Wheel Pose

2.) Press your hands back over your head and lift up with your hips coming into Wheel Pose

One-Legged Wheel Pose

3.) Lift one leg up and point your toes to the sky, continuing to press off the mat with your palms and stabilizing foot

One-Legged Wheel Pose

4.) Hold this position for up to 30 seconds and then slowly release back to the mat

One-Legged Wheel Pose
One-Legged Wheel Pose

Health Benefits of ONE-LEGGED WHEEL POSE

ONE-LEGGED WHEEL POSE For stretching the body

One-legged wheel pose recruits most of the body’s muscles to stretch in an active and passive fashion. It challenges the entire axial muscles to maintain your balance. Some yoga gurus swear by this pose and its ability to stretch the entire body.

IONE-LEGGED WHEEL POSE For spine flexibility

This pose moves the spine in the axial and rotary planes, thus improving spinal flexibility and reducing the risk of spine-related injuries.

ONE-LEGGED WHEEL POSE For the chest

While doing the backbend, your chest will be wide open, and your breathing will significantly improve. One-legged wheel pose is one of those yoga poses that opens the chest to maximal capacity.

Contraindications & Cautions

  • Diarrhea
  • Carpal tunnel syndrome
  • Blood hypertension
  • Low blood pressure

Modifications & Deepening the Pose

Modifying One-legged Wheel Pose for Better Balance

Many students face difficulties when trying to practice this pose; however, you should not feel bumped down. It is, after all, an advanced pose that requires considerable strength, flexibility, and balance. What you can do is to practice the wheel pose without the “one-legged” part. This will help you get comfortable with the wheel pose, gain awareness of your body, and improve your balance. Practice this pose a couple of times a week until you feel really comfortable with it. Only then, you can try to perform the one-legged wheel pose. If you are still having trouble with the pose, you can practice it against the wall so that your chest will be touching the wall.

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