One-Legged Straight-Leg Bridge

Utthita Ekapāda Pīṭhāsana

One-Legged Straight-Leg Bridge
⇄ both sides
CategoryBackbends TypeStrength LevelAdvanced Hold25 sec MusclesBack, Legs, Core BreathingEven breathing

A variation of: Bridge Pose

How to do it

  1. EnterFrom Straight-Leg Bridge Pose, shift your weight onto one heel. Inhale and lift the other leg straight up.
  2. HoldKeep your supporting leg straight, press that heel into the floor, and don't let your hips sag. Reach your lifted leg toward the ceiling. Don't turn your head.
  3. ExitExhale, lower your leg, then your hips, and switch sides.

Benefits

Powerfully strengthens the hamstrings, glutes, and core.

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

  • Deep Backbend 35 min · Advanced · voice-guided in the app subscription

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