Prep sequence for Eka Pada Urdhva Dhanurasana (One-Legged Wheel Pose)

Here's the prep sequence for this super challenging pose. If you have lower back pain is back issues in general, you can do the sequence, but skip the peak pose.

  1. Supported bridge with two blocks under sacrum
  2. Windshield wiper legs
  3. Draw circles with knees while on your back
  4. Bridge with block in between thighs
  5. {note to self: seated upper back, neck, and shoulder opening flow}
  6. Boat Pose
  7. Half Boat
  8. Flow between Boat and Half Boat
  9. Baddha Konasana
  10. Table top cat/cow
  11. DD
  12. Sun As
  13. Sun As with block in between thighs, add in side planks with block
  14. Come onto belly for belly down back bending series
  15. Locust
  16. Belly down boat with block in between hands
  17. Bow
  18. Child's pose
  19. DD
  20. Standing with block in between hands and overhead. Exhale to bend elbows and bring block behind head, keeping elbows pointing forward. Repeat three times
  21. Warrior III with block
  22. High Lunge with block
  23. Repeat the movements of step 20 while bending back knee to hover off of the earth
  24. High lunge with block
  25. Extended side angle (still holding onto block)
  26. Peaceful Warrior (no block)
  27. Warrior II
  28. Lunge twist
  29. Vinyasa
  30. Repeat steps 20-29 on other side
  31. Chair
  32. Lower to Boat, repeat boat warm-ups
  33. Come onto back for hamstring stretches/core work
  34. One-legged bridge. Rest. Repeat with other leg.
  35. Happy baby, sacral massages, etc.
  36. Roll to Chair Pose
  37. Vinyasa
  38. Standing
  39. Extend one leg forward to hold 
  40. Warrior III
  41. High Lunge
  42. Low lunge
  43. Arm flow from step 5
  44. Half splits
  45. Vinyasa
  46. Repeat steps 37-45
  47. Pec stretches
  48. Wheel
  49. Eka Pada Urdhva Dhanurasana
  50. Rest before repeating with other legs
  51. Supine twists, very gentle, long holds
  52. Gentle seated forward fold
  53. Restorative poses
  54. Savasana
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