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Eka Pada Urdhva Dhanurasana
One-Legged Wheel
One-Legged Wheel — a backbend practice for a advanced student. Its focus is balance.
Photo: lululemon athletica, CC BY 2.0, via Wikimedia Commons Source and licence
Begin in a stable starting position.
Establish comfortable alignment.
Enter the posture slowly.
Maintain a pain-free range and relaxed face/jaw.
Breathe smoothly throughout.
Hold for the starting duration.
Exit slowly and return to neutral.
Keep the back supported; avoid compressing the lower back.
Keep the shoulders relaxed and away from the ears.
Advanced practice: only attempt this with qualified instruction.
Practise with a teacher present until the shape is familiar.
Increase hold gradually or progress to the next listed variation only when the current version is controlled and pain-free.
Arranged for you
The library holds a practice in the same form for everyone. A routine is the result of choosing from it, in an order, for the time you have.