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

This is a variation of Bridge pose (Setu Bandha Sarvangasana), with one leg raised to the sky. The full Sanskrit name for this posture is Eka Pada Setu Bandha Sarvangasana.

Along with all of the benefits of Bridge Pose this variation additionally strengthens the upraised leg and buttocks.

Placing a block under the foot increases the angle of the body, adding a layer of difficulty to the pose.

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

Step 1

Place a block width-wise under one foot. Begin lying on your back with one leg outstretched and the other with your foot flat on the block and your knee bent.

Step 2

Raise your extended leg to the ceiling with pointed toes, lifting the hips until they are in a straight line with your torso. Keep the core strongly engaged.

Step 3

Take 3-5 breaths in the upraised position and then slowly lower back to the mat one vertebrae at a time, lowering the outstretched leg. Repeat on the other side.

Tip: Keep the chin slightly tucked into the chest to protect the neck.

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