One-Legged Bridge Pose

Instructions

1. 1Lie on your back with your knees bent, feet flat on the mat hip-width apart, arms alongside your body.
2. 2Press firmly through your left foot and extend your right leg straight toward the ceiling.
3. 3On an inhale, press into the grounded foot and lift your hips toward the ceiling, engaging your glutes and hamstrings.
4. 4Keep your hips level and square — resist the natural tendency to drop the side of the lifted leg.
5. 5Draw your shoulder blades together beneath you and press your arms into the mat for stability.
6. 6Hold for 5 breaths, then lower your hips with control and switch sides.

Contraindications & precautions

• ⚠Sacroiliac joint dysfunction — the asymmetrical load on the pelvis can aggravate SI joint pain; practice bilateral bridge instead.
• ⚠Hamstring or hip flexor injury — extending the raised leg places significant demand on these tissues; avoid until fully healed.
• ⚠Neck or shoulder injuries — do not roll onto the neck or force the shoulder blades together if there is any acute pain in these areas.