One-Legged Wheel

Eka Pāda Ūrdhva Dhanurāsana

Read what the gnome says

One-Legged Wheel! From wheel, shift the weight and lift one leg toward the ceiling. Press firmly through the other foot and both hands, hips high. Keep the shoulders stacked over the wrists. Don't force it. Breathe, then lower with care. Daring gnome.

Works on Spinal erectors · Glutes · Quadriceps · Triceps

How to do it

1. Lie on the back, feet flat, hands beside the ears.
2. Press into the hands and feet and lift into Wheel Pose.
3. Shift the weight into one foot and lift the other leg to the sky; hold briefly, lower with control, then switch sides.

Common mistakes

• Don’t let the standing knee fall out or in.
• Don’t crunch the lower back: lift through the chest.
• Don’t let the head drop heavily.

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.

Suggest a correction

Not medical advice. Ease off if anything feels sharp or wrong.

Similar poses Backbend

• Forearm Wheel with Bent KneesAdvanced
• Full BowAdvanced
• Full LocustAdvanced
• Half-Lotus WheelAdvanced
• Kapotasana (Pigeon Backbend)Advanced
• King Dancer PoseAdvanced