One-Legged Wheel Pose (Eka Pada Urdhva Dhanurasana)
- elisha st denis
- Mar 29
- 2 min read
Updated: Apr 2
One-Legged Wheel Pose takes the full backbend of Wheel Pose and adds a leg lift, dramatically increasing the challenge on the standing leg, core, and hip flexor of the lifted leg. It builds on the opening and strength of Wheel and demands full-body integration, every part of the body must work in coordination. It's a powerful pose that feels exhilarating when it comes together.
How to Practice One-Legged Wheel Pose (Eka Pada Urdhva Dhanurasana)
Begin in Wheel Pose with both feet on the mat.
Shift your weight onto your right foot.
On an inhale, lift your left leg straight up toward the ceiling.
Keep your hips as level as possible, avoid dropping the left hip.
Press firmly through your right foot and both hands.
Hold for 3-5 breaths, then lower your left foot and switch sides.
Modifications & Variations
Build Wheel first: Only explore this pose after you have a comfortable, relaxed Wheel Pose with full arm extension. Rushing into it can strain the lower back.
Bent lifted leg: Lift the knee toward the chest rather than extending the leg fully, as a transitional variation.
Small lift: Even a few inches of lift counts, you don't need to get the leg fully vertical to experience the benefits.
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