Bridge Pose (Setu Bandha Sarvangasana) – Practice This Asana In 3 Easy Steps | Yoga With Nutan


Bridge Pose (Setu Bandha Sarvangasana) – Practice This Asana In 3 Easy Steps  Yoga With Nutan

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:

  1. You have a back, neck, shoulder, arm or leg injury

  2. You’ve recently had surgery


BENEFITS OF BRIDGE POSE (SETU BANDHA SARVANGASANA)

  1. Improves posture and counteracts slouching

  2. Builds strength in your upper body, glutes and legs

  3. May relieve lower back pain

  4. Opens the chest and increases blood flow to the entire body


HOW TO PRACTICE BRIDGE POSE (SETU BANDHA SARVANGASANA) IN 3 EASY STEPS

  1. 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.

  2. 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.

  3. 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

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