Eka Pada Urdhva Dhanurasana: One-Legged Bow Pose
ADJUSTMENTSÂ Â | Â Â BENEFITSÂ Â |Â Â Â SEQUENCINGÂ Â | Â Â SANSKRITÂ Â | Â Â STEPS
Eka pada urdhva dhanurasana (EH-kah PAH-dah OORD-vah don-your-AHS-anna) is the one-legged variation of upward-facing bow pose.
Philosophy + Origin
The power of the bow pose is present in this one-legged variation. In a world that glorifies multi-tasking, use eka pada urdhva dhanurasana as a reminder to go one step, or one foot, at a time. Think about the coordination required in your body and mind to make this pose happen. Can you use the same coordination to steadily go from one task to the next with grace and poise?
ADJUSTMENTS/MODIFICATIONS:
- Start with taking one knee toward the chest before extending the leg up.
STEP-BY-STEP:
- Begin lying on your back with knees bent, set up for bridge pose.
- Place your hands on either side of your head, fingers facing your shoulders and elbows pointed upward.
- Lift your hips (bridge pose), then press to the crown of your head. If you feel stable here, press into your hands to lift into upward-facing bow pose.
- Shift your weight into your left foot and draw your right knee up, then extend your toes up to the ceiling.
- Hold for 2-3 breaths, then release back to upward-facing bow. Repeat on the other side.
- Tuck your chin and slowly release all the way down to the mat.
PREPARATORY POSES:
- Upward-facing bow pose | Urdhva dhanurasana
- Bridge pose | Setu bandhasana
- Upward-facing dog | Urdhva mukha svanasana
SEQUENTIAL POSES:
- Dancer pose | Natarajasana
- Half splits | Ardha hanumanasana
COUNTER POSES:
- Seated forward fold | Paschimottanasana
- Childs pose | Balasana
SANSKRIT:
- Eka = one
- Pada = foot
- Urdhva = upward
- Dhanu = bow
- Asana = pose
PHYSICAL BENEFITS:
- Strengthens legs and back.
- Stretches pelvis and quadriceps.
- Improves balance and coordination.
ENERGETIC BENEFITS:
- Boosts energy.
- Promotes confidence.
- Improves mental focus.
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About the Author
Natarajasana: Lord of the Dance Pose
ADJUSTMENTSÂ Â | Â Â BENEFITSÂ Â |Â Â Â SEQUENCINGÂ Â | Â Â SANSKRITÂ Â | Â Â STEPS
Natarajasana (not-ah-raj-AHS-anna) is a physically challenging, beautiful pose that requires flexibility in the spine, legs, and hips. To practice the pose, use a thoughtful sequence filled with plenty of preparatory poses in order to make sure your body – and mind – are adequately prepared. Regular practice will help develop strong mental fortitude and determined concentration.
Philosophy + Origin
A physical embodiment of King Nataraja, a form of the lord Shiva, lord of the dance pose (also referred to as king dancer pose) is a tribute to this powerful god of destruction. Embracing destruction and even death as part of the cycle of change and growth, this pose is a helpful reminder that no good can exist without evil, no birth without death.
In most depictions of King Nataraja, he is standing on one leg (hence the shape of the pose), gazing over the head of a small dwarf, whose presence represents ignorance. In this way, lord of the dance pose encourages our consciousness to elevate above ignorance, above the common thoughts and misunderstandings that cloud our view. The balance that comes from the pose awakens our understanding that clarity brings steadiness.
