One Legged Upward Bow Pose Eka Pada Urdhva Dhanurasana
Description
The one legged upward bow pose eka pada urdhva dhanurasana is an advanced yoga backbend done from upward bow with one leg lifted. The single leg variation deeply stretches the chest, hip flexors, and quads while challenging shoulder and core stability.
Muscle Group
Equipment Required
One Legged Upward Bow Pose Eka Pada Urdhva Dhanurasana Instructions
- Lie on the back with the knees bent and feet flat.
- Place the hands by the ears with fingers pointing toward the shoulders.
- Press the hips up and lift into upward bow.
- Press the chest open and straighten the arms.
- Brace the core and squeeze the glutes.
- Lift one leg straight up toward the ceiling.
- Hold the pose with the leg lifted.
- Lower with control then switch sides.
One Legged Upward Bow Pose Eka Pada Urdhva Dhanurasana Form & Visual
One Legged Upward Bow Pose Eka Pada Urdhva Dhanurasana Benefits
- Stretches the chest deeply.
- Opens the hip flexors.
- Builds shoulder strength.
- Trains balance.
- Advanced backbend progression.
One Legged Upward Bow Pose Eka Pada Urdhva Dhanurasana Muscles Worked
- Pectoralis major
- Hip flexors
- Quadriceps
- Anterior deltoid
One Legged Upward Bow Pose Eka Pada Urdhva Dhanurasana Variations & Alternatives
- Upward Bow Pose
- Wheel Pose
- Bridge Pose
- Camel Pose
