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Backbend Asana · Intermediate (Level 3) · Catalog #800870

One-Legged Bow Pose Eka Pada Dhanurasana

Bow Pose with one leg lifted. Halving the base doubles the demand on the supporting side and exposes any left-to-right imbalance immediately.

Practice One-Legged Bow Pose (Eka Pada Dhanurasana) with Illustrated Cues & Breath Timer Open this posture in Ayurveda & Asana Yoga on iPhone & iPad to build custom dosha sequences and track MET energy burn.
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One-Legged Bow Pose (Eka Pada Dhanurasana) — Backbend Yoga Posture Illustration

One-Legged Bow Pose (Eka Pada Dhanurasana) — Backbend posture targeting Back, Chest, Quads, Shoulders, Glutes, Abs · Even ujjayi breath · Forward drishti.

Vāta: Pacifies (-1) Pitta: Mildly Increases (+1) Kapha: Pacifies (-1)
Sanskrit Name
Eka Pada Dhanurasana
Posture Family
Backbend
Difficulty
Intermediate (Level 3)
Recommended Hold
25 seconds
Breath Pattern
Even ujjayi
Drishti (Gaze)
Forward
Target Muscles
Back, Chest, Quads, Shoulders, Glutes, Abs
Energy Expenditure
4.3 METs

Alignment, Breath & Drishti Cues for One-Legged Bow Pose

One-Legged Bow Pose (Eka Pada Dhanurasana) belongs to the Backbend posture family and engages the Back, Chest, Quads, Shoulders, Glutes, Abs at an intensity of approximately 4.3 METs. Bow Pose with one leg lifted. Halving the base doubles the demand on the supporting side and exposes any left-to-right imbalance immediately.

  • Breath Rhythm: Maintain Even ujjayi throughout the 25-second hold so nervous system tone remains steady.
  • Visual Focal Point (Drishti): Direct the gaze toward Forward to quiet peripheral distraction and stabilize balance.
  • Primary Anatomical Focus: Concentrates mechanical load and mobility across Back, Chest, Quads, Shoulders, Glutes, Abs.
  • Minimum Recommended Age: 8 years (96 months).

Ayurvedic Dosha Profile (Vāta, Pitta & Kapha)

In Ayurvedic asana sequencing (Dosha Provenance: modern-synthesis), every posture shifts Vata, Pitta, and Kapha according to its mechanical compression, heat generation, and grounding stability:

  • Vāta Effect: Pacifies (-1) — pair with slow nasal breathing and unhurried transitions to prevent excess mobility or dryness.
  • Pitta Effect: Mildly Increases (+1) — keep the jaw, temples, and abdomen soft when holding for 25 seconds.
  • Kapha Effect: Pacifies (-1) — link into dynamic flows or longer holds when seeking metabolic stimulation.

Contraindications & Safety Precautions

  • Low back injury
  • Hernia
  • Pregnancy
  • Balance disorders

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