Benefits and how to do the one-legged bridge pose

The one-legged bridge pose is an advanced variation of the bridge pose. With one leg raised, this pose adds a challenge to your core and balance.

The one-legged bridge movement has the Sanskrit name Eka Pada Setu Bandha Sarvangasana. To do this pose, you need to conquer the bridge pose and hold the pose for at least 10 breaths without support. How is the one-legged bridge pose more difficult than the bridge pose? I want to conquer, what should I do? Immediately see the sharing below of for answers.

Benefits of the one-legged bridge movement in yoga

The one-legged bridge pose has all the benefits of bridge pose such as:

  • Stretches and expands chest, heart, shoulders, spine, neck, thighs and hips
  • Firms and strengthens the abdomen
  • Strengthen your legs
  • Stimulates abdominal organs and thyroid
  • Improves digestion and regulates metabolism
  • Increase energy
  • Relieves stress, fatigue, anxiety and mild depression
  • Relieve headaches and insomnia
  • Increase lung capacity and reduce asthma symptoms

In addition, compared to the bridge pose, the one-legged bridge pose will bring more challenges. From there, this pose will help improve your balance and concentration. Besides, it also works to strengthen the core muscles, while energizing the body, mind and spirit.

Detailed instructions on how to do the one-legged bridge pose

One legged bridge move

Master the bridge move before conquering the one-legged bridge move

To do this, you should:

  • Lie on your back, knees bent, feet flat on the mat and arms resting on either side of your body, palms facing down.
  • Press your feet and arms firmly into the floor and raise your hips toward the ceiling
  • Move your arms along the floor below your pelvis and grab your heels. Keep thighs and feet parallel. This is the bridge pose (Setu Bandha Sarvangasana).
  • Press firmly on the left foot. Exhale, bend your right knee and pull toward your chest. Inhale, straighten your right leg toward the ceiling.
  • Raise your hips as high as you can. Stretch the entire spine
  • Hold for up to 10 seconds. Exhale, lower your right leg to the floor. Repeat with the left leg.

Variations of the one-legged bridge move

Practicing the one-legged bridge pose is a great way to build strength and prepare your body for deep back crunches. You can try the following modifications to find the one that works best for you:

  • If your shoulders are tight, you may find it difficult to grasp your heels below your back. Instead, keep your hands and arms along your body with your palms facing down on the mat.
  • You can try relaxing your butt and using your thigh muscles to lift your legs and hips
  • To increase the difficulty, raise your arm “opposite” to the raised leg. For example, if the right leg is being raised, raise the left arm high towards the ceiling and vice versa.
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Note when performing the action

bridge gesture

If support is needed, place your hands on the back of each hip. Do not use your hands to push your hips up, just let your hands rest on your hips for support

To perform the one-legged bridge pose effectively, you need to keep a few things in mind:

  • Bridge pose is the foundation for one-legged bridge pose, so it’s still important that you do the correct bridge pose before conquering this pose.
  • Do not turn your head while doing this as this may cause neck injury
  • Breathe evenly and rhythmically during the practice. If it’s stressful, relax and do another variation that’s more suitable
  • Don’t try to practice one-legged bridge if you haven’t done it correctly yet.
  • Do not perform if you have a neck or shoulder injury. Exercise within the limits of your body. If you have health concerns, consult your doctor before exercising.

Above are some basic information about the one-legged bridge pose – an advanced variation of the bridge pose. Hopefully through the article, you have understood how to do this pose. Good luck with your workout to get in shape.

Reference source

How to Do One-Legged Bridge Pose in Yoga Accessed: March 21, 2021

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