EK
Eka Pada Setu Bandhasana
एक पाद सेतु बन्धासन
Intermediatesupine
Target Muscles
gluteshamstringscorehip flexors
Benefits (4)
- + Unilateral glute strength
- + Core stability
- + Prepares for Wheel variations
- + Tests hip alignment
Avoid If (3)
- - Neck injuries
- - Lower back pain
- - Knee injuries
About
One-Legged Bridge — Bridge Pose with one leg extended up, building glute and core strength unilaterally.
Step-by-Step Instructions
1
1. Come into Setu Bandha Sarvangasana (Bridge).
2
2. Hips up, hands on floor.
3
3. Lift right leg straight up — toward ceiling.
4
4. Left foot presses firmly on floor.
5
5. Hips stay level — don't drop to one side.
6
6. Hold 3-5 breaths.
7
7. Right foot down.
8
8. Left leg up. 3-5 breaths.
9
9. Both feet down.
10
10. Lower spine slowly, Savasana.