Eka Pada Urdhva Dhanurasana: One-Legged Bow Pose
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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Prasarita Padottanasana: Standing Wide-Legged Forward Bend Pose
ADJUSTMENTS | BENEFITS | SEQUENCING | SANSKRIT | STEPS
Prasarita padottanasana (pra-sa-REE-tah pah-doh-tahn-AHS-an-uh) is a big stretch for the hamstrings and inner leg line. With many variations available, this pose is accessible for most practitioners. This is also a great pose in lieu of headstand.
Philosophy + Origin
Prasarita padottanasana has found its way into almost every style of yoga. B.K.S. Iyengar taught several variations of this posture, labeling them as A, B, C, and D. The most commonly practiced variation is prasarita padottanasana A. Prasarita padottanasana B is when the hands are on the hips and the head is lifted off the ground, not resting on the mat. Prasarita padottanasana C is the variation where the hands are interlaced and stretched behind the back and over the head as you fold. In the final variation taught by Iyengar, prasarita padottanasana D asks the student to grasp the big toe on each foot.
