One-Legged Upward Bow Poseएक पाद ऊर्ध्व धनुरासन
Eka Pāda Ūrdhva Dhanurāsana — an advanced backbend that works the glutes, quadriceps, shoulders.
5–10SECONDS HELD · EACH SIDE
One line on the timetable. One-Legged Upward Bow Pose is held 5–10 seconds each side, with the breath moving throughout — and no set practice here is built around it — it is held on its own.
ஆதாரம்·YogaPath sequence data — stay times as taught·one breath ≈ 5 s at an even pace·மறுபரிசீலனை ஜூலை 2026
How to do One-Legged Upward Bow Pose
Read all of it before starting, and read the cautions further down before starting at all.
Press up into a stable Upward Bow with the arms as straight as they will go.
Walk the feet in a little and shift the weight evenly into both hands.
Load the left foot, then draw the right knee in towards the chest.
Extend the right leg up towards the ceiling, keeping both hip bones level.
Lower the right foot with control, breathe, then repeat on the other side before coming down.
Hold: 5–10 seconds each side. Keep the breath moving throughout — if you are holding it, the pose is too much for today.
Muscles worked
Where the effort and the lengthening land. Primary groups do most of the work; secondary groups assist or are stretched.
What One-Legged Upward Bow Pose does
Described mechanically — what the movement does to muscle and joint. Not a list of conditions it treats, because a pose does not treat conditions.
- Puts the entire lower-body load onto one leg while the spine holds full extension.
- Demands strong trunk control to keep the pelvis from rotating.
- Increases the share of bodyweight carried through the shoulders and wrists.
One-Legged Upward Bow Pose is one of 43 backbends in this library and one of 61 poses rated advanced. Poses that extend the spine and open the front of the body — chest, hip flexors and abdomen.
Who should skip One-Legged Upward Bow Pose, or change it
- Disc injury, spondylolisthesis or spinal fusion.
- Wrist injury, since the arms now hold more than half the bodyweight.
- Shoulder impingement or instability.
- High blood pressure and glaucoma.
- Pregnancy at any stage.
- Sacroiliac irritation, which the single-leg load quickly provokes.
General information only — not medical advice. Some asanas are unsuitable during pregnancy, injury or specific conditions. Learn from a qualified teacher and stop if anything hurts. If you are pregnant, recovering from surgery or managing any health condition, ask your doctor before starting a practice, and learn the pose itself from a qualified teacher who can see you move.
Common mistakes in One-Legged Upward Bow Pose
What tends to go wrong, and the specific correction — not "engage your core".
MistakeLifting the leg before the wheel itself is steady.
FixHold a plain Urdhva Dhanurasana comfortably for thirty seconds before attempting a leg lift.
MistakeThe supporting hip collapsing so the low back hinges at one point.
FixDrive the standing foot down, squeeze that glute, and lift the leg only as far as the level pelvis allows.
How the energy figure on a yoga timetable is reached
- Nobody has measured a single asana in a metabolic cart, so no per-pose figure is published here — not by this site and not by anyone.
- The pose is matched to the nearest style of practice in the 2024 Adult Compendium of Physical Activities. One-Legged Upward Bow Pose sits at code 02175, yoga, Power, 4 MET.
- That MET value is put through the standard ACSM relationship for a stated reference adult of 70 kg.
- The result is the cost of a practice of that kind for as long as you practise — not the cost of holding this one shape.
- Scale it to yourself: the relationship is linear in body mass, so multiply by your own weight in kilograms and divide by 70.
kcal/min = MET × 3.5 × kg ÷ 200
= 4 × 3.5 × 70 ÷ 200
= 4.90 kcal per minute
The same practice, hour by hour
Read it the way you would read a timetable: pick the length of session you actually sit down for, and that is the figure.
| Time practising | 10 நிமிடம் | 20 நிமிடம் | 30 நிமிடம் | 45 நிமிடம் | 60 நிமிடம் |
|---|---|---|---|---|---|
| கலோரிகள் | 49 | 98 | 147 | 221 | 294 |
ஆதாரம்·2024 பெரியவர்களுக்கான உடற்செயல்பாடுகளின் தொகுப்பு·code 02175 · 4 MET · 70 kg reference adult·மறுபரிசீலனை ஜூலை 2026
The whole activity dataset, including everything that is not yoga, is at BurnLab.
Asked before class
How do you do One-Legged Upward Bow Pose?
Press up into a stable Upward Bow with the arms as straight as they will go. Walk the feet in a little and shift the weight evenly into both hands. Load the left foot, then draw the right knee in towards the chest. Extend the right leg up towards the ceiling, keeping both hip bones level. Lower the right foot with control, breathe, then repeat on the other side before coming down. Hold for 5–10 seconds each side.
What does One-Legged Upward Bow Pose work?
Primarily the glutes, quadriceps, shoulders, with the abdominals, spinal erectors, triceps assisting or lengthening. In mechanical terms: puts the entire lower-body load onto one leg while the spine holds full extension.
Who should not do One-Legged Upward Bow Pose?
Disc injury, spondylolisthesis or spinal fusion. Wrist injury, since the arms now hold more than half the bodyweight. Shoulder impingement or instability. High blood pressure and glaucoma. Pregnancy at any stage. Sacroiliac irritation, which the single-leg load quickly provokes. This is general information, not medical advice — if any of these apply to you, ask your doctor and learn the pose with a qualified teacher rather than from a page.
Is One-Legged Upward Bow Pose suitable for beginners?
No. One-Legged Upward Bow Pose is rated advanced. The shape itself is rarely the problem — arriving at it years too early is. Work through the beginner and intermediate backbends poses on this site and learn this one in person.
How many calories does One-Legged Upward Bow Pose burn?
The honest answer is that nobody has measured a single asana. The 2024 Adult Compendium of Physical Activities publishes MET values for styles of yoga, not for individual poses. One-Legged Upward Bow Pose sits closest to Compendium code 02175, yoga, Power, at 4 MET — about 147 kcal for 30 minutes of that kind of practice for a 70 kg adult. Holding one pose for a minute is a rounding error either way.
The rest of the backbends on the wall
More backbends — first at the same level, then the rest of the family.
Asana names are traditional. Every step, benefit and caution on this page is written for YogaPath rather than reproduced from any book, studio or other library — see how this site is written மற்றும் what it is written from. General information only — not medical advice. Some asanas are unsuitable during pregnancy, injury or specific conditions. Learn from a qualified teacher and stop if anything hurts.
ஆதாரம்·Published asana references·asana names, alignment and cautions as taught·மறுபரிசீலனை ஜூலை 2026
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