Vibe & Flex Yoga Challenge Day 2: One Legged Bridge Pose

Jah Guide. Welcome to Day 2 of the Vibe & Flex Yoga Challenge. A challenge about your personal yoga growth. Personal yoga growth here is your mental, physical and spiritual journey to a better healthy you.

After yesterdays Cow Face Pose, I saw that many of you were rather shocked to find that you were either more flexible or less flexible than you thought. That’s why we started there!

Today we are going to ease into One Legged Bridge Pose. I love the one legged Bridge Pose because you get to do two poses in one. first you start off with the bridge pose and then work yourself into the one legged bridge pose.

1 Legged Bridge Pose

In Sanskrit, the One legged Bridge Pose is called “Eka Pada Setu Bandha Sarvangasana” (EK-uh PAHD-uh SAY-too BAHN-duh shar-vahn-GAHS-uh-nuh). I bet you can’t say that three times fast. It comes from seven words:

  • “Eka” – meaning “one”
  • “Pada” – meaning “foot” or “leg”
  • “Setu” – meaning “bridge”
  • “Bandha”- meaning “lock”
  • “Sarva” -meaning “all”
  • “Anga” – meaning “limb”
  • “Asana” – meaning “pose”


  • Increased energy
  • opens chest, heart, shoulders, spine, neck, thighs, and hip flexors
  • Improves digestion and regulates your metabolism
  • Relief from insomnia and headaches
  • Relief from stress, fatigue, anxiety, and mild depression
  • strengthens core muscles


How to One Legged Bridge Pose:

  1. Lie flat on your back with your knees bent and your feet on the floor. Place your arms at your sides, with palms down.
  2. Press your feet and arms firmly into the floor and lift your hips toward the ceiling.
  3. Roll your shoulders back and underneath your body and place your hands flat on the floor underneath your shoulders (or clasp your hands). Extend your arms along the floor beneath your pelvis. Keep your thighs and feet parallel. [If you stop here that concludes Bridge Pose]
  4. Press firmly into your left foot. Exhaling, bend your right knee and pull it in toward your chest. Inhaling, extend your right leg up toward the ceiling (or leave your right quadriceps parallel to your body with your toes pointed towards the ceiling).
  5. Lift your hips as high as your can  stretching your entire spine.
  6. Keep your left foot flat on the floor  making sure not roll to the outer edge of your foot.
  7. Hold for up to 10 seconds. Exhale as you bring your right foot to the floor.

Repeat with your left leg for the same length of time.

*Make sure you are paying attention to your breathing. Breathing is everything when you are stretching*


  • If you are having trouble keeping your spine straight in the bridge pose or find yourself getting tired easily you can place you hands under each hip.

Make sure that you DO NOT   turn your head in either directions as this can cause injury to your neck.

Vibe Of The Day (#VOTD):


Get more from Lorine Chia!

One thought on “Vibe & Flex Yoga Challenge Day 2: One Legged Bridge Pose

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s