One Legged Bridge Yoga Pose
overview

One Legged Bridge is a backbend and balance yoga pose that stretches the hamstrings and shoulders and is ideal for yogis and yoginis at an intermediate level.

manipura – wisdom
related poses
How to Do One Legged Bridge Yoga Pose
  1. Begin by entering Bridge Pose (Setu Bandha Sarvangasana), hips elevated, thighs and feet parallel and arms on the floor under the pelvis. Your hands should be clasped together.
  2. When you feel stable in this pose, press firmly into the floor with your left foot. With an exhalation, bend your right knee and draw it toward your chest, lifting the right foot from the ground. Hold this position while taking steady breaths in order to stay balanced.
  3. Inhale and extend your right foot up toward the ceiling, reaching out through the ball of the foot. Continue this until your leg is completely straight and perpendicular to the floor.
  4. While keeping a firm base in your left foot and shoulders, lift up at the pelvis to elevate the hips. Lengthen the spine and spread your shoulders along the floor, being sure not to crowd the neck or put too much weight on the neck and head. Keep your weight evenly distributed in your left foot, taking care to not roll your weight to the outside or inside of the foot.
  5. Hold this pose for several breaths. To come out, exhale as you lower the right leg until your bent knee is at your chest, then continue to lower your foot back down into the Bridge Pose. Hold this position for a few breaths before repeating on the other side.
Notes
  • Breathe deeply through each step.
  • If you have a neck or shoulder injury, do not attempt this pose without a yoga trainer present.
  • Do not attempt this pose if you have difficulty maintaining balance or alignment in the Bridge Pose.
  • Keep your shoulders spread on the floor with weight evenly distributed to prevent crowding weight around the neck and head.
Tips
Try placing a folded towel or blanket under your shoulders, protecting your neck and providing cushioning for your shoulders as you press them into the floor.
Stretches & Strengthens
All Muscles: Chest, Shoulders, Spine, Neck, Hamstrings, Quads, Hips
Target Muscles: Spine, Hamstrings, Shoulders
Health Benefits of One Legged Bridge Yoga Pose
  • Can reduce stress, anxiety and fatigue.
  • Can relieve back pain, headache and restless legs.
  • Can alleviate symptoms of asthma, high blood pressure (hypertension), osteoporosis and menopause.
  • Improves digestion.
  • Strengthens core muscles.

Sanskrit Name & Meaning

Sanskrit Name & Meaning

Eka Pada Setu Bandhasanasana

(eh-KAH pa-dah SAY-tuh bun-DHAHS-anna)

eka: single, one
pada: foot
setu: bridge, bond
bandha: bond, seal
asana: posture

History & Mythology

History & Mythology

There’s gotta be some history or mythology on this pose! We’ve looked high and low and have only come up with this message. Perhaps you have some information or resource for us to explore?