Advancedbackbend

Eka Pada Urdhva Dhanurasana

एक पाद ऊर्ध्व धनुरासन

Eka Pada Urdhva Dhanurasana, or One-Legged Upward Bow Pose, is an advanced backbend that requires significant strength and flexibility. It strengthens the back, legs, and arms, while also opening the chest and shoulders.

Anatomy Involved

Benefits

6

Strengthens the back, legs, and arms
Opens the chest and shoulders
Improves spinal flexibility
Stimulates the abdominal organs
Increases energy levels
Full anatomical benefits — muscles, joints, organs →

Avoid If

5

Back injury
Shoulder injury
Wrist injury
High blood pressure
Heart problems

Common Mistakes to Avoid

✕Compressing the lumbar spine — focus on thoracic extension

✕Dropping the head back without control — keep the neck long

✕Splaying the knees wider than the hips

✕Pushing too deep too soon — build intensity gradually

✕Forgetting to breathe or breathing shallowly

✕Looking around the room — keep the gaze fixed

Teaching Cues

For yoga teachers — verbal cues to guide students

6 cues

1Initiate the backbend from the thoracic spine, not the lumbar
2Lift the sternum toward the ceiling
3Keep the gluteal muscles engaged to protect the lower back
4Broaden across the collarbones
5Maintain length in the back of the neck — do not drop the head back
6Fix the gaze on a steady point (drishti) for balance

Pose Details

Pose Type

backbendbalance

Body Focus

spinecoreshoulders

Focus Areas

flexibilitystrengthbalancebreathing

Yoga Styles

iyengarashtanga

When to Practice

peak pose

Position

backbend

Practice Flow

Adho Mukha Svanasana

UP

Upward-Facing Dog Pose

SE

Setu Bandhasana

Camel Pose

This pose

Standing Forward Bend

Supta Matsyendrasana I (Supine Spinal Twist)

Savasana

About this Pose

Eka Pada Urdhva Dhanurasana, or One-Legged Upward Bow Pose, is an advanced backbend that requires significant strength and flexibility. It strengthens the back, legs, and arms, while also opening the chest and shoulders.

How to Practice

1

1. Lie on your back with your knees bent and your feet close to your buttocks.

2

2. Place your hands near your shoulders, fingers pointing towards your shoulders.

3

3. Inhale and lift your body up into Chakrasana (Wheel Pose).

4

4. Slowly lift one leg straight up towards the ceiling, keeping the leg straight.

5

5. Keep the other foot firmly planted on the floor.

5 more steps remaining

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Frequently Asked Questions

Common questions about Eka Pada Urdhva Dhanurasana

What is Eka Pada Urdhva Dhanurasana?

Eka Pada Urdhva Dhanurasana, or One-Legged Upward Bow Pose, is an advanced backbend that requires significant strength and flexibility. It strengthens the back, legs, and arms, while also opening the chest and shoulders.

What are the benefits of Eka Pada Urdhva Dhanurasana?

Strengthens the back, legs, and arms. Opens the chest and shoulders. Improves spinal flexibility. Stimulates the abdominal organs. Increases energy levels. Improves balance.

Who should avoid Eka Pada Urdhva Dhanurasana?

Avoid this pose if you have: Back injury, Shoulder injury, Wrist injury, High blood pressure, Heart problems.

How many steps are in Eka Pada Urdhva Dhanurasana?

Eka Pada Urdhva Dhanurasana is practiced in 10 steps. Lie on your back with your knees bent and your feet close to your buttocks.

Is Eka Pada Urdhva Dhanurasana suitable for beginners?

Eka Pada Urdhva Dhanurasana is an advanced-level pose. Beginners should practice with props or under guidance.

What poses should I do before Eka Pada Urdhva Dhanurasana?

Prepare with: Adho Mukha Svanasana, Upward-Facing Dog Pose, Setu Bandhasana, Camel Pose. These warm up the relevant muscles and joints.