BackbendAdvanced
One-Leg Wheel Pose
Eka Pada Urdhva Dhanurasana
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About This Pose
One-Leg Wheel Pose extends the already challenging Urdhva Dhanurasana by lifting one leg toward the ceiling. This variation dramatically increases the balance challenge while deepening the hip flexor stretch on the standing leg. It requires significant back flexibility, arm strength, and proprioceptive awareness to maintain stability.
Step-by-Step Instructions
- 1
Establish a strong Full Wheel Pose
- 2
Shift weight evenly to both hands
- 3
Transfer weight to the right foot
- 4
Slowly lift the left leg toward the ceiling
- 5
Keep hips level and parallel
- 6
Point or flex the lifted foot
- 7
Hold for 3-5 breaths, then switch sides
Alignment Cues
- Press evenly through both hands
- Keep standing leg strong
- Engage core for stability
- Maintain level hips
Benefits
- Deepens hip flexor stretch
- Challenges balance intensely
- Requires full body integration
- Demonstrates advanced control
- Increases backbend depth
- Tests proprioception
Modifications
- Keep lifted foot lower
- Use a wall for support
Variations
- Bend the lifted knee
Cautions & Contraindications
Cautions
- Keep hips level when lifting leg
- Avoid neck compression
Avoid this pose if you have:
- Back injury
- Hip instability
- Shoulder injury
Quick Facts
Primary Focus
hipsSecondary Focus
spinecore
Suggested Hold
20 seconds
Tags
backbendbalancestrengthadvanced
Equipment
yoga mat
