[Pose Of the Week] One-Legged Upward-Facing Bow Pose (Advanced)

One-Legged Upward-Facing Bow Pose

Build strength, flexibility, and coordination with this challenging strength and balance pose! Here’s how to do One-Legged Upward-Facing Bow Pose…

One-Legged Upward-Facing Bow Pose (Eka Pada Urdhva Dhanurasana) is a mouthful as well as a physical challenge! This one-legged variation of Upward Facing Bow (or Wheel Pose) provides a strong reminder that power is found when we coordinate our mind and body to work together towards a single focus.

This pose strengthens the entire body, from legs to back, shoulders, arms, and wrists, stretches the legs, hips, and groin area, improves balance and coordination, opens up the chest and shoulders, boosts your energy, and improves confidence and mental focus.

But it’s not easy!  It requires plenty of focus and concentration, and you should make sure you are comfortable with Bridge Pose, Upward-Facing Dog Pose, and Wheel Pose before performing this one.

If you are pregnant, or if you have back or shoulder injuries, carpal tunnel syndrome, or high blood pressure, you should avoid this pose.

How to Do One-Legged Upward-Facing Bow Pose:

  1. Begin lying on your back with knees bent, set up for bridge pose.
  2. Place your hands on either side of your head, fingers facing your shoulders and elbows pointed upward.
  3. Lift your hips (bridge pose), then press to the crown of your head. If you feel stable here, press into your hands to lift into upward-facing bow pose.
  4. Shift your weight into your left foot and draw your right knee up towards your chest, then extend your toes up to the ceiling. You do not have to straighten the leg all the way, but work towards this goal.
  5. Hold for 2-3 breaths, then release back to upward-facing bow. Repeat on the other side.
  6. Tuck your chin and slowly release all the way down to the mat.
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Rose S.


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