One-Legged Bridge Pose

Ekapāda Pīṭhāsana

One-Legged Bridge Pose
⇄ both sides
CategoryBackbends TypeStrength LevelIntermediate Hold25 sec MusclesBack, Legs, Core, Hips BreathingBreathe into your open chest

A variation of: Bridge Pose

How to do it

  1. EnterFrom Bridge Pose, holding your ankles, shift your weight onto one foot. Inhale and lift the other leg straight up.
  2. HoldKeep your hips high and level, without tipping to one side. Reach the heel of your lifted leg toward the ceiling. Don't turn your head.
  3. ExitExhale and lower your leg to the mat, then lower your hips and switch sides.

Benefits

Adds load to the glutes and thighs, and teaches you to keep your pelvis level.

Cautions

  • Neck and shoulder injuries
  • High blood pressure
  • Late pregnancy

This site is for general information and is not medical advice. If you have pain, an injury, a chronic condition, or are pregnant, check with a qualified professional before practicing.

Counterpose

Knees-to-Chest Pose Knees-to-Chest Pose Beginner

Where it appears

  • Spine Wave 13 min · Intermediate · voice-guided in the app subscription

Similar poses

Bow Pose Bow Pose Intermediate Camel Pose Camel Pose Intermediate Fish Pose Fish Pose Intermediate Frog Pose Frog Pose Intermediate Revolved Cobra Pose Revolved Cobra Pose Intermediate One-Legged Bow Pose One-Legged Bow Pose Intermediate

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