Vinyala

Pose sheet

One-Legged Bridge Pose

Eka Pāda Setu Bandha Sarvāṅgāsanaएकपाद सेतुबन्ध सर्वाङ्गासन

From Bridge, keep your pelvis lifted and extend one leg toward the ceiling.

Open this pose in the 3D body

Steps

Support

Shoulders, upper arms, and right foot; head and hands also rest.

Enter

  1. Lie on your back; bend knees, feet parallel and hip-width apart.
  2. Inhale, press your feet down, and lift your pelvis.
  3. Interlace hands, palms upward; straighten arms and ground your shoulders.
  4. Press your right foot down and keep your pelvis level.
  5. Exhale, draw your left knee in; inhale, straighten it toward the ceiling.

Hold

  1. Keep both hips at the same height.
  2. Align your supporting knee with your foot.
  3. Lift your sternum without flattening your neck against the floor.
  4. Press your arms down and keep your raised leg straight.

Exit

  1. Exhale, return your left foot to the floor; repeat opposite side.
  2. Release your hands; exhale and slowly lower your back.
  3. Rest on your back with your legs extended.
Breathing
Breathe continuously; inhale when straightening the raised leg.
Gaze
Toward the ceiling, head centered.
Duration
30 seconds per side.

Adapt

Adaptations

  • Both feetKeep both feet grounded in Bridge.
  • Separate armsPlace your palms beside your body without interlacing your hands.
  • BlanketPlace a folded blanket under your shoulders.
  • Block under the sacrumRest your sacrum on a block; keep both feet grounded.

Variations

  • hands support waist, both knees straight; enter from Shoulderstand.
  • Keep your raised knee bent toward your chest.
  • Rest your raised ankle on your opposite thigh.

Signals of effort

  • Support through one foot, with both shoulders grounded.
  • Your pelvis and chest are above your head.
  • Hip and spinal extension with one leg raised.