One-Legged Bridge

Eka Pāda Setu Bandha Sarvāṅgāsana

Read what the gnome says

One-Legged Bridge! From bridge, lift one leg toward the ceiling and keep the hips level. Press through the grounded foot, glutes firm, thighs parallel. Don't let the pelvis tilt. Breathe, then lower and switch. Steady as a stone, gnome.

Works on Gluteus maximus · Hamstrings · Spinal erectors

How to do it

1. Lie on the back, knees bent, feet flat hip-width apart, arms alongside.
2. Press into the feet and lift the hips into Bridge Pose.
3. Keeping the hips level, lift one leg toward the ceiling and hold; lower slowly and switch sides.

Common mistakes

• Don’t let the hips drop or twist on the lifted side.
• Don’t turn the head side to side.
• Don’t lock the standing knee.

Benefits

• Opens the chest, front of the hips and shoulders.
• Strengthens the muscles along the back.
• Counters long hours of sitting and rounding forward.

Take care: Go easy or skip if you have lower-back, neck or wrist pain, or are pregnant. Stay in the comfortable range and never force depth.

Suggest a correction

Not medical advice. Ease off if anything feels sharp or wrong.

Similar poses Backbend

• Bow PoseIntermediate
• Bridge with Arms OverheadIntermediate
• Camel PoseIntermediate
• Frog Pose (backbend)Intermediate
• Half Bow PoseIntermediate
• Half Frog PoseIntermediate