Free hand rests lightlyGaze softHips liftedFeet press downHand presses downOne-Armed Wheel
Eka Hasta Ūrdhva Dhanurāsana
Read what the gnome says
One-Armed Wheel! From wheel, shift the weight and lift one hand off the floor, reaching it toward the sky. Hips high, other hand firm, feet pressing down. Only when wheel is steady. Breathe, then switch. Daring gnome.
Works on Spinal extensors · Shoulders · Quadriceps
How to do it
- Come into Wheel Pose with the hands and feet planted.
- Shift the weight and lift one hand to rest on the chest or ribs.
- Keep the hips lifted and the chest open, hold briefly and return; switch sides.
Common mistakes
- Don’t lift the hand until the wheel is steady.
- Don’t let the knees splay.
- Don’t crunch the lower back.
Benefits
- Opens the chest, front of the hips and shoulders.
- Strengthens the muscles along the back.
- Counters long hours of sitting and rounding forward.
Take care: Go easy or skip if you have lower-back, neck or wrist pain, or are pregnant. Stay in the comfortable range and never force depth.
Not medical advice. Ease off if anything feels sharp or wrong.
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Forearm Wheel with Bent KneesAdvanced
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King Dancer PoseAdvanced
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