Backbending poses open your heart, both figuratively and literally. While Full Wheel is probably the most well-known backbend, it's also one of the most challenging. This variation of Half Wheel will increase flexibility in your spine and shoulders while also toning your thighs.
Sanskrit Name: Eka Pada Setu Bandha Sarvangasana
English Translation: One-Legged Half Wheel
Keep reading to learn how to do this pose.
- Begin lying flat on your back with your arms along the sides of your body, with your palms facing down.
- Bend your knees and place your feet flat on the floor. Walk your heels as close as you can to your tush, and turn your heels out slightly so the outside edges of your feet are parallel with the outside edges of your mat.
- With your palms and feet pressing firmly into the ground, lift your hips up. Try to keep your thighs parallel.
- Place your hands on your lower back for support with your elbows resting on the ground. Rock your weight from side to side so you can pull your shoulders in and bring your shoulder blades closer together.
- Step both feet together, press firmly into the ground with your left foot and raise your right leg into the air.
- Stay here for five deep breaths, actively pressing your left foot into the floor to lift your hips up and increase the stretch in your torso and neck. Lower your right foot to the mat and lift your left leg for another five breaths.
- Release your left foot to the floor and gently lower your bum to the ground, and take a counter-pose by hugging your knees into your chest.