Eka Pada Setu Bandhasana
एक पाद सेतु बन्धासन
One-Legged Bridge — Bridge Pose with one leg extended up, building glute and core strength unilaterally.
Anatomy Involved
Benefits
- Unilateral glute strength
- Core stability
- Prepares for Wheel variations
- Tests hip alignment
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Neck injuries
- Lower back pain
- Knee injuries
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
5 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Press the back of the head gently into the floor
- 2Keep the lower back in its natural curve
- 3Relax the shoulders away from the ears
- 4Soften the facial muscles and jaw
- 5Breathe deeply into the belly
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Modify If You Have
back pain
Keep both feet down — standard bridge.
Target Areas
Practice Flow
About this Pose
One-Legged Bridge — Bridge Pose with one leg extended up, building glute and core strength unilaterally.
How to Practice
1. Come into Setu Bandha Sarvangasana (Bridge).
2. Hips up, hands on floor.
3. Lift right leg straight up — toward ceiling.
4. Left foot presses firmly on floor.
5. Hips stay level — don't drop to one side.
5 more steps remaining
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Frequently Asked Questions
Common questions about Eka Pada Setu Bandhasana
What is Eka Pada Setu Bandhasana?
One-Legged Bridge — Bridge Pose with one leg extended up, building glute and core strength unilaterally.
What are the benefits of Eka Pada Setu Bandhasana?
Unilateral glute strength. Core stability. Prepares for Wheel variations. Tests hip alignment.
Who should avoid Eka Pada Setu Bandhasana?
Avoid this pose if you have: Neck injuries, Lower back pain, Knee injuries.
How many steps are in Eka Pada Setu Bandhasana?
Eka Pada Setu Bandhasana is practiced in 10 steps. Come into Setu Bandha Sarvangasana (Bridge).
Is Eka Pada Setu Bandhasana suitable for beginners?
Eka Pada Setu Bandhasana is an intermediate-level pose. Beginners should practice with props or under guidance.
What conditions does Eka Pada Setu Bandhasana help with?
Eka Pada Setu Bandhasana is therapeutic for: strength, back pain.
What poses should I do before Eka Pada Setu Bandhasana?
Prepare with: Bridge Pose, Supta Tadasana, Supported Setu Bandha Sarvangasana, Bhujangasana (with Bolster Support). These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Eka Pada Setu Bandhasana with other poses