Eka Pada Chakrasana (एक पाद चक्रासन)

Eka Pada Chakrasana (एक पाद चक्रासन), also known as Eka Pada Urdhva Dhanurasana, or One-Legged Wheel Pose, is a challenging and advanced backbending posture in yoga. The name comes from the Sanskrit words “eka” (one), “pada” (foot or leg), “chakra” (wheel), and “asana” (posture). This pose takes the foundational strength and flexibility of Chakrasana (Wheel Pose) and adds the element of balance by lifting one leg off the floor.

How to do Eka Pada Chakrasana

  1. Start in Wheel Pose:
    Begin by lying on your back with your knees bent and feet flat on the floor, hip-width apart. Place your hands on the floor beside your ears, with fingers pointing toward your shoulders.
  2. Lift into Wheel Pose:
    Inhale and press through your hands and feet to lift your hips and torso off the ground, arching your back and straightening your arms and legs. Distribute your weight evenly between your four limbs.
  3. Establish a Strong Foundation:
    Once in Wheel Pose, walk your hands and feet closer to each other to create a strong, stable foundation. Ensure your shoulders are aligned over your wrists and your hips are lifted. Keep your chest open and your neck relaxed.
  4. Lift One Leg:
    When you feel stable, shift your weight slightly to one side. Inhale and bend one knee, drawing it toward your chest.
  5. Straighten the Leg:
    Slowly and with control, straighten the lifted leg toward the ceiling, pointing your toes. Keep your hips level and avoid twisting your pelvis.
  6. Hold and Breathe:
    Hold the pose for a few breaths, focusing on maintaining your balance and keeping your core engaged to protect your lower back.
  7. Release:
    Bend the lifted knee and slowly place the foot back on the floor. Take a moment to re-establish your balance in Wheel Pose before repeating on the other side.
  8. Counter Poses:
    After completing both sides, slowly lower your body down to the mat, vertebrae by vertebrae. Rest in a gentle forward-bending pose like Pavanamuktasana (Wind-Relieving Pose) or Balasana (Child’s Pose) to neutralize the spine.

Benefits of Eka Pada Chakrasana

  • Strengthens the entire body:
    Eka Pada Chakrasana builds strength in the arms, legs, shoulders, and core.
  • Increases spinal flexibility:
    It is a deep backbend that significantly improves the flexibility of the spine.
  • Opens the chest and shoulders:
    The pose provides an intense stretch to the chest, lungs, and shoulders, which can improve respiration and posture.
  • Tones abdominal organs:
    The deep arch in the back stimulates and tones the abdominal organs, aiding in digestion.
  • Improves balance and focus:
    Balancing on three limbs requires great concentration and stability, enhancing both physical and mental equilibrium.
  • Energizes the body:
    This invigorating pose can boost energy levels and reduce stress and fatigue.

Contraindications of Eka Pada Chakrasana

Avoid or modify this pose if you have:

  • Back, shoulder, or wrist injuries:
     The pose places significant pressure on these joints.
  • Carpal Tunnel Syndrome or Tendonitis:
    The weight-bearing on the wrists can exacerbate these conditions.
  • High or low blood pressure:
    The inverted nature of the pose can affect blood flow and is not recommended.
  • Heart conditions:
    The pose puts pressure on the heart.
  • Hernia or other abdominal surgeries:
    The deep abdominal stretch can be harmful.
  • Glaucoma:
    The increased blood flow to the head can be dangerous.
  • Pregnancy:
    The pose puts stress on the abdomen.
  • Headaches or vertigo:
    The change in blood flow and gravity can worsen these symptoms.

Anatomy (Muscles involved)

This pose engages a complex network of muscles and joints:

Muscles Strengthened:

  • Arms and Shoulders: Triceps, deltoids.
  • Core: Abdominals, psoas.
  • Back: Erector spinae, glutes.
  • Legs: Quadriceps, hamstrings, gluteus maximus.

Muscles Stretched:

  • Front of the body: Chest, abdomen, hip flexors.
  • Shoulders: Deltoids.
  • Back: Intercostal muscles.
  • Legs: Quadriceps.