SupineIntermediate
Single Leg Bridge
Eka Pada Setu Bandhasana
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About This Pose
Single Leg Bridge (Eka Pada Setu Bandha Sarvangasana) is an intermediate-level pose that takes the classic bridge to a more challenging level by lifting one leg toward the ceiling. This variation significantly increases the demand on the standing-leg glute and hamstring while requiring greater core engagement and pelvic stability. It's an excellent pose for building functional strength and addressing muscle imbalances between sides.
Step-by-Step Instructions
- 1
Lie on back, knees bent
- 2
Press into feet, lift hips
- 3
Extend one leg straight
- 4
Keep hips level
- 5
Hold with control
- 6
Switch sides
Alignment Cues
- Controlled steady breathing
- Keep hips square
- Engage glutes firmly
- Press through standing foot
Benefits
- Builds unilateral glute strength
- Improves hip stability
- Challenges core engagement
- Addresses muscle imbalances
- Strengthens hamstrings
- Enhances pelvic control
Modifications
- Support shoulders with blanket
- Smaller lift
Variations
- Leg higher
- With pulses
Cautions & Contraindications
Cautions
- Keep hips level
- Protect lower back
Avoid this pose if you have:
- Back injury
- Knee pain
Quick Facts
Primary Focus
coreSecondary Focus
hips
Suggested Hold
30 seconds
Tags
supinestrengthglutesintermediate
Equipment
yoga mat
