One-Legged Hands Bound Tip Toe Bridge Whole Body Pose
Eka Pada Baddha Hasta Prapada Setu Bandha Sarvangasana
(EY-kuh PUH-duh BUH-duh HUH-stuh PRUH-puh-duh SEY-tu BUHN-duh suhr-vuhng-GAHS-uh-nuh)
Modification: leg straight and extended to the sky, heel up
Pose Type: supine, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
BRIDGE: HEELS UP—ONE LEG EXTENDED TO THE SKY—“BALLET TOES”
Intense Ankle Stretch One-Legged Bridge Whole Body Pose
Uttana Kulpa Eka Pada Setu Bandha Sarvangasana
(ut-TAHN-uh KUL-puh EY-kuh PUH-duh PRUH-puh-duh SEY-tu BUHN-duh suhr-vuhng-GAHS-uh-nuh)
Modification: palms to the lower back; both knees bent
Pose Type: supine, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)