I’m sure you have seen it all over the internet – the bridge yoga pose with a leg up. Every couple of photos on Instagram, we can see yogis doing one-legged wheel in the most extraordinary locations, like beautiful beaches or mountains. Most definitely, it is one of the most visually stunning back-bends! Why not try it yourself then?!
Is it easy? Definitely not! You might not get it the first time you try, or you might need to practice the bridge pose first.
Need some extra motivation?
Just take a look at its multiple benefits! By practicing Eka Pāda Ūrdhva Dhanurāsana you will strengthen the arms, wrists, legs, buttocks, abs, and spine. Furthermore, it stimulates the thyroid and pituitary, it boosts your energy and counteracts depression. It has even been proven to have therapeutic effect for asthma, back pain, infertility, and osteoporosis.
- Start on your back with your knees bent and feet flat hip-width apart.
- Put your hands behind your shoulders in a way that your fingertips are directed towards your feet.
- Lift your hips and head so you can lightly place the crown of your head onto the ground.
- Press into both palms and start lifting the head and straightening the arms.
- Wiggle your right foot a few inches in toward the midline.
- Lift your left foot off of the ground and bend it in towards your chest.
- Gently extend from your knee to your toes up toward the ceiling to help straighten the leg.
- Reach your tailbone forward and keep your upper outer arms rotating in to support your chest.
- Relax your neck and press deeper into your standing heel to encourage more space in the chest.
- Point your toes toward the ceiling and relax the left thigh bone into its socket to keep the hips level.
Congratulations!! You are in a one-legged wheel position! You may now take a picture and post it!