One foot Bridge Pose is also beneficial in throat related problems. This is a variation of the bridge pose where you raise one leg into the air.

Steps

1. Lie on the back. Fold your knees and keep your feet hip distance apart on the floor, with knees and ankles in a straight line. Keep your arms beside your body, palms facing down.
2. Come to Setu bhandasana.
3. Inhaling, slowly lift your lower back, middle back and upper back off the floor, gently place chin to the chest.  Support your back with the palms of your hands, and bring your elbows inside of your body.
4. For getting the elbows inside, you can lift your side of the left hip, bring your left hand inside of your body..and then lift your right hip and bring your right hand inside.
5. Now hold the pose, i.e Setu bhandasana
6. As you inhale in and bring the left leg up vertically in the air so that it is perpendicular to the floor. Make sure your left knee is straight, hip is supporting the lower back  and not dropping down.
7. Hold for a few seconds. Exhale bring the left leg down.
8. And inhale, bring the right leg up and hold for few seconds and exhale down.
9. Repeat the process 2 more times with an alternate leg.

Benefits:

1. This asana also relieves backaches and prevents the development of hernia.
2. Stretched and opened chest, heart, shoulders, spine, neck, thighs, and hip flexors
3. Relief from headaches and insomnia
4. Increased lung capacity and relief from asthma
5. It can alleviate the symptoms of hypertension, asthma, menopause, and osteoporosis also.
6. This posture strengthens your core muscles as well as improves your digestion.