Eka Pada Urdhva Dhanurasana: One-Legged Bow Pose

January 2, 2019

3 min read

ADJUSTMENTS | BENEFITS | SEQUENCING | SANSKRIT | 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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