BRIDGE POSE
Sanskrit Name – Setu Bandha Sarvangasana
Sanskrit Name Meaning – Setu – Bridge, Bandha – Lock, Sarva – All, Anga – Limb, Asana - Pose
Type of Asana – Backbend
Target Areas – Back, Core, Torso, Arms and Legs
WHAT IS BRIDGE POSE (SETU BANDHA SARVANGASANA)?
Bridge Pose (Setu Bandha Sarvangasana) is a back bending yoga pose that opens your chest, energises your body and helps build core, legs, arms, hips and back muscles.
DO NOT PRACTICE BRIDGE POSE (SETU BANDHA SARVANGASANA) IF:
You have a back, neck, shoulder, arm or leg injury
You’ve recently had surgery
BENEFITS OF BRIDGE POSE (SETU BANDHA SARVANGASANA)
Improves posture and counteracts slouching
Builds strength in your upper body, glutes and legs
May relieve lower back pain
Opens the chest and increases blood flow to the entire body
HOW TO PRACTICE BRIDGE POSE (SETU BANDHA SARVANGASANA) IN 3 EASY STEPS
Lie flat on your back, with your arms straight down next to your body, your knees bent and your feet on the floor. Your legs and feet should be parallel and hip distance apart. Move your feet closer to your buttocks and press your feet down. Inhale as you lift through your pubic bone and raise your hips.
As you lift your hips, interlace your fingertips under your lifted torso. Open your chest and collar bones as you lift up. Keep the bottom of your buttocks high whilst keeping your thighs parallel.
To come out of the pose, exhale and release everything to the ground. Lay down on your back in a natural position and observe the expansiveness in your chest.
BRIDGE POSE (SETU BANDHA SARVANGASANA) VARIATION – USE A BLOCK
Get into Bridge Pose and place a block between your thighs to increase your glutes and inner thigh strength.
PREPARATORY POSES
Cobra Pose – Bhujangasana
Upward Facing Dog Pose – Urdhva Mukha Svanasana
Hero Pose - Virasana
FOLLOW UP POSES
Cobra Pose – Bhujangasana
Upward Facing Dog Pose – Urdhva Mukha Svanasana
Supported Shoulderstand – Salamba Sarvangasana
Bow Pose – Dhanurasana