Eka Pada Urdhva Dhanurasana (One Legged Wheel) is a great pose for a new beginning and to crack open your heart space. Practicing this pose helps open up the front of the body, the chest, the shoulders as well as engage the legs and find a sense of stability from rooting down to open up.
In this sequence, we’ll explore stretching the shoulders and lengthening and straightening the legs to prepare us for one legged wheel. Regular Urdhva Dhanurasana (Upward Facing Bow Pose also known as Wheel Pose) is an invigorating and awakening posture that when practiced over time, helps you get more acclimated with backbending poses.
This class will focus on poses that engage the legs, strengthen and open up the shoulders, and allow students to find a sense of strength and mobility. We’ll break it down based on the structure of a YogaRenew class, with the specific sequencing structure that keeps our students happy and returning to their mat. Let’s go!
Puttering/Warm-Up:
- Child’s Pose
- Cat/Cow
- Low Lunge to Runner’s Lunge
- Prasarita Padottanasana
Sun Salutations:
- 3-4 Rounds
Standing Poses:
- Warrior 2
- Peaceful Warrior
- Half Moon Pose
- Side Plank
- Warrior 1
- Devotional Warrior (with Hands Clasped and Head Dropped)
Balance:
- Reverse Table Top
- Uttitha Hasta Padangusthasana (Both A & B)
Peak Pose & Prep:
- Urdhva Dhanurasana (Regular Wheel/Upward Facing Bow Pose)
- Eka Pada Urdhva Dhanurasana (One Legged Wheel)
Wind Down:
- Legs in the Air
- Supine Twist
- Happy Baby
