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Backbend Asana · Intermediate (Level 3) · Catalog #800236

One-Legged Wheel Eka Pada Urdhva Dhanurasana

Wheel with one leg lifted. Among the most demanding backbends and dependent on an already stable full wheel.

Practice One-Legged Wheel (Eka Pada Urdhva 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 Wheel (Eka Pada Urdhva Dhanurasana) — Backbend Yoga Posture Illustration

One-Legged Wheel (Eka Pada Urdhva Dhanurasana) — Backbend posture targeting Back, Shoulders, Glutes, Quads · Even ujjayi breath · Floor behind drishti.

Vāta: Pacifies (-1) Pitta: Increases (+2) Kapha: Pacifies (-1)
Sanskrit Name
Eka Pada Urdhva Dhanurasana
Posture Family
Backbend
Difficulty
Intermediate (Level 3)
Recommended Hold
15 seconds
Breath Pattern
Even ujjayi
Drishti (Gaze)
Floor behind
Target Muscles
Back, Shoulders, Glutes, Quads
Energy Expenditure
5.0 METs

Alignment, Breath & Drishti Cues for One-Legged Wheel

One-Legged Wheel (Eka Pada Urdhva Dhanurasana) belongs to the Backbend posture family and engages the Back, Shoulders, Glutes, Quads at an intensity of approximately 5.0 METs. Wheel with one leg lifted. Among the most demanding backbends and dependent on an already stable full wheel.

  • Breath Rhythm: Maintain Even ujjayi throughout the 15-second hold so nervous system tone remains steady.
  • Visual Focal Point (Drishti): Direct the gaze toward Floor behind to quiet peripheral distraction and stabilize balance.
  • Primary Anatomical Focus: Concentrates mechanical load and mobility across Back, Shoulders, Glutes, Quads.
  • Minimum Recommended Age: 16 years (192 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: Increases (+2) — keep the jaw, temples, and abdomen soft when holding for 15 seconds.
  • Kapha Effect: Pacifies (-1) — link into dynamic flows or longer holds when seeking metabolic stimulation.

Contraindications & Safety Precautions

  • Low back injury
  • Shoulder injury
  • High blood pressure

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