One-Legged Bridge Pose (Eka Pada Setu Bandha Sarvangasana) Variation with a Block

Bridge pose (Setu Bandha Sarvangasana) is a great front hip joints opener and also strengthens your spine, opens up the chest, and improves spinal flexibility. This pose brings many benefits to your body, such as relief from stress, anxiety, and insomnia.

This modified version of the classic pose, incorporating a yoga block, is great for beginners or those who may be recovering from injuries, as the block supports the lower back.

One-Legged Bridge Pose with a Block: How to Do it Step-by-Step

Step 1

With your block in easy reaching distance, lie flat on your back with bent knees, feet hip distance apart.

Step 2

Press your feet and upper arms into your mat, coming up into a gentle bridge posture, and slide your block widthwise beneath the base of your spine. If you feel you can move further into the pose, flip the block lengthwise to create more height. Allow your full weight to drop onto the block.

Step 3

To move into the variation pictured, bring one knee into your chest and extend your other leg, with both feet flexed. Stay here for 5-10 breaths, then change sides and repeat.

How to Release the Pose

To release the pose, plant both feet onto the mat, and press down as you lift your hips, sliding the block out from beneath you. Slowly release the spine until you are flat against the mat.

Tip: Keep the shoulders rolled back and the neck straight to avoid discomfort.

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