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BackbendsIntermediate

One-Legged Bridge Pose

Eka Pada Setu Bandha Sarvangasana

One-Legged Bridge Pose lengthens the front body as one leg reaches skyward, demanding even more shoulder and hip stability within the supported backbend.

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How to Perform

  1. 1

    From Bridge (Shoulderstand variation), stabilise shoulders and lengthen legs long.

  2. 2

    Firm the left heel and lift the right leg toward the ceiling, keeping hips level.

  3. 3

    Reach through the lifted heel while pressing shoulders and arms down to maintain chest lift.

  4. 4

    Breathe steadily for several cycles, then lower the right leg and repeat on the other side.

  5. 5

    Support the head with the hands, bend knees, and lower spine to the mat to exit.

Benefits

  • Strengthens glutes and hamstrings while opening hip flexors.
  • Builds unilateral stability in shoulders and legs during backbending inversion.
  • Improves focus by challenging balance with minimal support.

Alignment Cues

  • Hips stay level even as one leg lifts
  • Neck remains supported with chin toward sternum
  • Arms press evenly into the floor to stabilise
  • Lifted leg stays straight with toes pointing forward

Common Mistakes

No common mistakes listed.

Contraindications

  • • Neck injury or cervical instability
  • • Uncontrolled hypertension, glaucoma, or retinal pathology
  • • Pregnancy after first trimester unless previously practised safely

Recommended Props

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