How to do Eka Pada Setu Bandhasana - One-Legged Bridge Pose

Bridge Pose (Setu Bandhasana) is a back-bending yoga pose that helps stretch the chest, spine, and thighs. This variation, with one leg lifted, adds an additional challenge for your core muscles and your ability to balance. The word Eka Pada Setu Bandhasana comes from the Sanskrit word. In this, Eka means one, single; Pada stands for Foot; Setu means Bridge; the meaning of Bandha is the lock, bind or bond and Asana means Posture. In this video, Dhivya from 'Dhivyamyoga' shows us how to do Eka Pada Setu Bandhasana - One-Legged Bridge Pose.

How to:
1. Start by lying down on a yoga mat with your legs bent and your feet placed as close to your hips as possible.
2. Hold on your ankles with your hands.
3. Slowly lift your hips up toward the ceiling.
4. Keeping your breathing normal, reach as high as you can, coming into Setu Bandhasana.
5. Hold for a few deep breaths.
6. Let go of your ankles, and locking your fingers together, place it flat on the ground.
7. Hold for a few deep breaths.
8. Now, hold on to your hips with your palms.
9. Shift until your hips are directly above your elbows.
10. Carefully lift your right leg up.
11. Hold for a few moments.
12. Drop your leg back down onto the ground.
13. This time, lift your left leg up and hold for a few moments.
14. Drop your leg and hips back down.
15. Finally, stretch out your legs, place your hands by your side and relax!

Why to:
1. It stretches and strengthens your Shoulders, Spine, Chest, Neck, Hips, Hamstrings and Quads.
2. This Yoga pose directly targets your Hamstrings, Spine, and Shoulders.
3. Best for fatigue, anxiety & stress.
4. It is beneficial in a headache, restless legs, and back pain.
5. It is said to help in alleviating the symptoms of Hypertension, Asthma, Menopause, and Osteoporosis also.
6. This posture strengthens your core muscles.
7. It improves digestion.

Caution:
Strictly avoid this pose in case of any neck, shoulder or back injuries or pain. Avoid practising this posture during menstruation. During pregnancy, it is advised to avoid the practice of this Yoga pose. Without any supervision or guidance don’t perform any yogic activities.

Best Time:
The best time to perform any yoga posture is in the early morning hours. In case of relaxation and stress and tension relieving posture, you can practice right before you go to sleep. But, it is advised to perform yoga at least once a day, regardless of the time. However, make sure to practice yoga at least 3 hours after your meals.







Watch more: http://21frames.in/yogaandyou Follow us on Facebook: http://facebook.com/VentunoYoga Subscribe us on YouTube: http://youtube.com/user/VentunoYoga Follow us on Instagram: http://instagram.com/ventunoyoga Follow us on Twitter: http://twitter.com/VentunoYoga A Ventuno Production http://www.ventunotech.com