How to Do the One-Legged Bridge Pose in Yoga

The One-Legged Bridge Pose is an intermediate back-bending inversion that is great practice for more advanced back bends like Wheel Pose. The Bridge Pose will tone your abdomen and buttocks and strengthen the spine and wrists. Try One-Legged Bridge at the end of your practice, before shoulder stand. The One Legged Bridge should be attempted after mastery of the basic pose.

Difficulty: Moderate

Instructions

Things You'll Need:

• Yoga mat
• Comfortable clothing

1. Lie on your back with your knees bent and feet hips width apart. Your fingers should graze the back of your heels.

2. Roll your shoulders together. You can leave your palms on the floor or clasp your hands together.

3. Inhale and lift your lower, middle and upper back off the mat one vertebrae at a time. Stay here for three to five breaths.

4. Lift your right leg into the air and hold it for three breaths. Lower down and switch sides.

5. Lower yourself to the mat one vertebrae at a time, beginning with your upper back.

6. Repeat Bridge Pose two more times. Leg lifting is optional.

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