One-Legged Wheel Pose anatomy
One-Legged Wheel Pose · Eka Pada Urdhva Dhanurasana · Tư thế bánh xe một chân
One-Legged Wheel Pose mainly works triceps brachii, deltoid, serratus anterior, erector spinae; it stretches latissimus dorsi, pectoralis major, wrist flexors, rectus abdominis; transversus abdominis, obliques, gluteus medius (left) stabilize.
Opening the 3D model…
Come into Wheel: hands and feet on the floor, arms straight, hips high and the spine evenly arched. Shift your weight onto the left foot, lift the right leg and extend it straight up toward the ceiling, keeping the hips level. More weight goes into the hands and standing leg; the glutes, standing-leg hamstrings, back muscles, shoulders and triceps work hard while the front body stretches. To come out, return the lifted foot to the floor first, then tuck the chin and lower the back slowly. This is an advanced pose; build a steady Wheel first.
Muscles in this pose
Working (contracting): Triceps brachii, Deltoid, Serratus anterior, Erector spinae, Gluteus maximus (left), Hamstrings (left), Quadriceps, Iliopsoas (right)
Stretching: Latissimus dorsi, Pectoralis major, Wrist flexors, Rectus abdominis, Rectus femoris (left), Iliopsoas (left), Hamstrings (right)
Stabilizing: Transversus abdominis, Obliques, Gluteus medius (left), Adductors (left)
Why these muscles work or stretch
- Triceps brachii · Working (contracting): Straightens the elbows to push the body up
- Deltoid · Working (contracting): Holds the arms overhead
- Serratus anterior · Working (contracting): Rotates the shoulder blades upward so the arms can reach overhead
- Erector spinae · Working (contracting): Arches the spine back
- Gluteus maximus · Working (contracting): Standing leg: extends the hip, holding the pelvis high
- Hamstrings · Working (contracting): With the glutes, holds the standing hip extended
- Quadriceps · Working (contracting): Presses the standing foot into the floor
- Iliopsoas · Working (contracting): Lifts and holds the leg vertical against the pull of the hamstrings
- Latissimus dorsi · Stretching: Stretched by the overhead arm position
- Wrist flexors · Stretching: Lengthened as the wrist bends back; still working to press the base of the fingers down and protect the wrist
- Rectus femoris · Stretching: Unlike the rest of the quadriceps, lengthened by hip extension combined with knee flexion
- Iliopsoas · Stretching: The standing hip is extended
- Hamstrings · Stretching: Strong stretch: a vertical leg is about 120° of hip flexion from the tipped-back pelvis
- Transversus abdominis · Stabilizing: Protects the lower back
- Obliques · Stabilizing: Resists rotation, keeping the pelvis level on one leg
- Gluteus medius · Stabilizing: Keeps the pelvis level on one leg
- Adductors · Stabilizing: Keeps the standing knee pointing straight ahead
Practice cues
- Keep the hips level; don't let the lifted-leg side drop
- Root the standing foot; standing knee points straight ahead
- Press the floor to straighten the arms and open the shoulders
- Lift the leg bent first, then straighten it upward
Benefits
- May help build strength in the legs, glutes, back and shoulders
- Stretches the hip flexors, chest and front of the shoulders
- Trains balance and hip stability
Cautions / contraindications
- Avoid with a back, disc, wrist, shoulder or neck injury
- Avoid with uncontrolled high blood pressure, glaucoma or retinal problems
- Avoid during pregnancy
- Advanced pose: learn with a teacher
Easier variations
- Practice One-Legged Bridge, with the shoulders and head on the floor
- In Wheel, just lift the right heel and lower it again
General information, not a substitute for advice from a doctor or teacher.
Written and reviewed by Yoga An Viên center · Updated 18/10/2026
How to practice this pose (YogaWay, in Vietnamese)
Related poses
- Wild Thing Camatkarasana
- Wheel Pose (Upward Bow) Urdhva Dhanurasana
- Full Dancer Pose Natarajasana
- Kneeling Pigeon Pose Kapotasana
- Dancer Pose Natarajasana
- One-Legged Bridge Pose Eka Pada Setu Bandha Sarvangasana
A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)