Eka Pada Setuasana - One-Legged Bridge Pose

Try out this Asana with me?, Health Challenge Invite.Great stretch for abdomen and quadriceps

STEPS :

1. Lie on your back with your knees bent, feet on the floor, and arms at your sides, palms down. Press your feet and arms firmly into the floor and lift your hips toward the ceiling.
2. Roll your shoulders underneath your body and clasp your hands. Extend your arms along the floor beneath your pelvis. Keep your thighs and feet parallel. .
3. Press firmly into your left foot. Exhaling, bend your right knee and draw it in toward your chest. Inhaling, extend your right leg up toward the ceiling.
4. Reach through the ball of your foot and bring your leg as vertical as possible.
5. Lift your hips as high as you can. Lengthen your entire spine.
6. Press evenly through your left foot - do not roll to the outer edge of your foot.
7. Hold for up to 10 seconds. Exhale as you lower your right foot to the floor. Repeat with your left leg for the same length of time.
8. To release the pose, unclasp your hands and rest them alongside your body, palms down. Slowly roll down, one vertebra at a time. Let your knees drop together and rest.

Benefits

1. Stretched and opened chest, heart, shoulders, spine, neck, thighs, and hip flexors.
2. Strengthened core muscles.
3. Revitalised legs.
4. Stimulated abdominal organs and thyroid glands.
5. Improved digestion and regulated metabolism.

Who Can Do

Consult a doctor before beginning an exercise regime.