The word Eka Pada Setu Bandhasana is comes from the Sanskrit word. In this, Eka means one, single, Pada stands for Foot; Setu means Bridge and the meaning of Bandha is the lock, bind or bond. Eka Pada Setu Bandhasana automatically targets the Visuddhi chakra (Throat chakra) by making a Jalandhar Bandha (Chin lock, for more information on Bandha, check out our Article on Bandha) during the pose. One Legged Bridge Pose is also beneficial in Throat related problems. So let’s start the pose.
Level of Pose: – Intermediate
English Name: – One Legged Bridge Pose
Focusing Chakra: – Manipura Chakra, Visuddhi Chakra
Steps of One Legged Bridge Pose (Eka Pada Setu Bandhasana)
- First, take the position of Savasana rest for a while, and then come into the Bridge Pose. When you feel comfortable in Bridge pose, with your left foot press firmly into the ground/floor.
- After that, breathe out, bend your right knee and place it towards the chest, raise your right foot from the floor. Remain in the pose for maintaining the balance during this keep steady breath. (By your both hand give support to your waist for lifting up your body as seen in the picture).
- Breathe in and expand your right foot up towards the roof/ceiling. Try to expand your right foot at an angle of 90 degrees (Perpendicular to the floor). Remember one thing; expand your right leg as much as you can. At first attempt, it’s difficult to keep your leg perpendicular to the floor.
- You have to maintain the firm base in your left foot & shoulders, lift your pelvis to elevate your hips. During the pose lengthen your spine and spread your shoulders to the floor. Your chin automatically touches your chest reason (Jalandhar Bandha) but make sure that doesn’t put too much weight on your neck and head.
- Maintain your weight evenly distributed in left foot, note that not to roll your weight to the inside or outside of the foot.
- Remain in this pose as much as you can hold or 30 to 60 seconds.
- Breathe out; lower your right leg and remain in Bridge pose for few seconds. Then slowly down your back and then legs to the floor rest in Savasana.
- After that, repeat the same process with your opposite leg.
(During each steep breath deeply. If you feel difficulties in maintaining the balance then take help from your trainer or friend. Use a folded blanket under your shoulder for cushioning.)
Benefits of One Legged Bridge Pose
- Eka Pada Setu Bandhasana stretches and strengthens your Shoulders, Spine, Chest, Neck, Hips, Hamstrings and Quads.
- This Yoga pose directly targets your Hamstrings, Spine, and Shoulders.
- Best for fatigue, anxiety & stress.
- One Legged Bridge Pose is beneficial in a headache, restless legs, and back pain.
- Eka Pada Setu Bandhasana can alleviate the symptoms of Hypertension, Asthma, Menopause, and Osteoporosis also.
- This posture strengthens your core muscles as well as improves your digestion.
Strictly avoid this pose in neck, shoulder or back injuries or pain. During 1st and 2nd days of menstruation avoid One Legged Bridge Pose (Eka Pada Setu Bandhasana). During pregnancy avoid the practice of this Yoga pose. Without any supervision or guidance don’t perform any yogic activities.
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(Keep your surrounding clean & God bless you all)