One-Legged Bridge Pose (Eka Pada Setu Bandha Sarvangasana)

One-Legged Bridge Pose
  • The one-legged bridge pose (Eka Pada Setu Bandha Sarvangasana) derives from the Sanskrit word where Eka stands for “one,” Pada stands for “foot or leg,” Setu stands for the “bridge,” Bandha stands for a “lock,” Sarva stands for “all,” Anga stands for “limb.” Asana stands for the “pose.”
  • The Sanskrit name Eka Pada Setu Bandha Sarvangasana as EK-ah PAHD-ah SAY-tu Bahn-dah shar-vahn-GAHS-ah-nah.
  • The one-legged bridge pose is a back-bending pose that helps stretch the spine, thighs, and chest.
  • Additionally, this pose helps with the ability to provide balance to your body and strengthen your core muscles.
  • Try this variation when you are comfortable doing Bridge Pose without the help of support to do it for 10 breaths.
  • This pose helps to hold the hip as well as your leg raised in one position. 
  • The one-legged bridge pose can be included in a flow yoga sequence as it boosts energy in the body. 
  • Also, it is considered as one of the base poses because one-legged bridge poses variations can be derived from this base pose. 
  • The pose is found most commonly in Hip opening yoga sequence and core yoga sequence.

How to do a One-Legged Bridge Pose Exercise –

  • You can start the pose by lying on the floor on the back, and your knees must be bent, touching the ground. 
  • Rest your arms beside your body, and your palms should touch the ground. 
  • By firmly pressing your feet and palms on the ground, try to lift your hips towards the ceiling. 
  • You need to roll your shoulders underneath your body as your shoulder is touching the ground for support and slowly put your hands beneath your pelvis for support. 
  • Moreover, your thighs and feet should be in a parallel position.
  • Now firmly press your left foot. Now, you need to bend your right knee towards your chest and extend it towards the ceiling. 
  • Try to stretch your right leg as vertical as possible. 
  • Now try to lift your hip towards the ceiling as possible and stretch your back muscles and spine, if possible. 
  • Try to hold your right leg towards the top for up to 10 seconds.  
  • Finally, take down your right leg on the ground and repeat the same procedure for your left leg for 10 seconds. 
  • You can release the pose by removing the hands supporting your pelvis and rest your hands beside your body, and your palms should also touch the ground. 
  • Now slowly take your left leg on the ground and relax your body for few minutes after doing the yoga pose. 

Tips for Bridge Pose Yoga –

  • You need to put your shoulders in a relaxed state rather than putting them away from your ears. 
  • Turning your head during the pose can cause neck injury. 
  • You need to draw your shoulder blades beneath your body as you reach your arms toward the pelvis for support. 
  • Do not ever force yourself for the pose. 
  • You need to focus on your breathing as it should flow smoothly. If you are finding any difficulty while breathing, then you need to ease up your pose. 

Eka Pada Setu Bandhasana Benefits –

  • The one-legged bridge pose stretches and opens the muscles like thighs, hip flexors, neck, spine, shoulders, heart, and chest. 
  • Increase your body energy and revitalize your leg.
  • It enhances metabolism and improves your digestion.
  • Strengthens the core muscles like abdominal organs. 
  • Relief from asthma as lung capacity is improved. 
  • It provides comfort from fatigue, depression, stress, and anxiety.

Contraindications –

  • Avoid this pose if you have a neck or shoulder injury.
  • You must only do this pose if you can do it in the correct alignment.
  • For any medical concerns, you need to talk with your doctor before practicing this pose.

Preparatory Poses –

Cobra Pose (Bhujangasana)

Hero Pose (Virasana)

Upward-Facing Dog (Urdhva Mukha Svanasana)

Follow-up Poses –

Shoulder Stand (Salamba Sarvangasana)

Urdhva Dhanurasana

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