Eka Pada Urdhva Dhanurasana: One-Legged Bow Pose

Eka-pada-urdhva-dhanurasana-TaylorHarkness

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:

  1. Begin lying on your back with knees bent, set up for bridge pose.
  2. Place your hands on either side of your head, fingers facing your shoulders and elbows pointed upward.
  3. 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.
  4. Shift your weight into your left foot and draw your right knee up, then extend your toes up to the ceiling.
  5. Hold for 2-3 breaths, then release back to upward-facing bow. Repeat on the other side.
  6. Tuck your chin and slowly release all the way down to the mat.

PREPARATORY POSES:

SEQUENTIAL POSES:

  • Dancer pose | Natarajasana
  • Half splits | Ardha hanumanasana

COUNTER POSES:

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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Utthita Trikonasana: Triangle Pose

ADJUSTMENTS    |     BENEFITS    |     SEQUENCING    |     SANSKRIT    |     STEPS

A classic standing posture in many yoga lineages utthita trikonasana (oo-TEE-tah trik-cone-AHS-uh-nah), strengthens and stretches the entire body. Approaching the pose with knowledge of intelligent modifications will help you enjoy the posture and all it has to offer.

Philosophy + Origin

In hatha yoga, where the intent is to unite opposing forces – sun with moon, masculine with feminine, light with dark – this pose offers an opportunity to embody this philosophy when you focus on finding stability while you expand. When you look at the physical shape of the posture, you also see the triangles being formed. And, when you look a little closer, you find several triangles hidden in the shape of the body – the two legs with the floor, floating under the side body, and between the front foot and the front hand.

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