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Bridge Pose or Setu Bandha Sarvangasana is one of the best backbending poses for beginners. New yogis or more experienced, you will benefit from having a strong Bridge Pose. Also, this pose will strengthen and open up the body to prepare for more intense backbends, if desired.

Backbending poses are well known for energizing and rejuvenating the body. This versatile pose can be practiced as a restorative pose or a dynamic pose to energize the body.

The pose boasts many benefits, including the following:

  • stretches chest, neck, spine, and hips
  • calms the brain and the central nervous system
  • strengthens the back, glutes, and hamstrings
  • rejuvenates tired legs
  • stimulates lungs, thyroid glands, and abdominal organs
  • improves digestion
  • helps relieve symptoms of menopause
  • relieves menstrual discomfort performed with supports
  • reduces anxiety, fatigue, and insomnia
  • reduces backache and headache
  • helps alleviate mild depression
  • improves circulation of the blood
  • therapeutic for asthma, high blood pressure, sinusitis, and osteoporosis

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Step-by-Step Instructions

  • Lie on your back, knees bent, feet on the floor. Bring your heels in close to your hips, feet hip-width distance apart. Arms alongside the body.
  • Take an inhale breath in through the nose. On the exhale breath, firm the belly and press the low back flat against the mat.
  • On the next inhale breath press into the feet, lifting the hips up off the floor. Keep the neck relaxed. The knees will be directly over the heels.
  • Walk the shoulders in toward each other, clasp the fingers together and press down into the earth with the arms. Open the chest. Continue to press into all four corners of the feet.
  • Stay in the pose for 5-10 breaths. Breathe in and out smoothly through the nose. Avoid turning the head to the side while in the pose.
  • To come out of the pose, release the hands and separate the shoulders from each other. On the exhale breath, roll down slowly one vertebra at a time until the back is on the floor.

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Modifications

For a restorative version, come into the pose in the same way as above. Once you have lifted the hips up, take a yoga block and place it underneath the body in the area of the waistband, just above the tailbone. The block can be placed at any of the 3 heights – 4″, 6″ or 9″. Place the block so that it is sturdy and supports your weight easily. Let your body relax into the block and stay for at least 1 minute. When you are ready to come out of the pose, inhale and press into the feet to lift the hips, remove the block and roll down through the back on an exhale breath.

Another modification can be to place the width (4″ dimension) of a yoga block between the knees and squeeze. This will help engage the inner thighs, reducing compression in the sacroiliac joint.

Tips

Following the practice of Bridge Pose, I would suggest doing some gentle forward bending poses (e.g. Pavana Muktasana, Apanasana) and some gentle twisting poses (e.g. Jathara Parivartanasana, as seen in my video “Detox with Yoga”) to release any residual compression in the spine.

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Contraindications

  • Neck injury
  • Back problems
  • If pregnant, you may do this pose, but not to the full extent. If you are in your third trimester, only do this pose with your doctor’s approval.

Building a strong Bridge pose will benefit you in many ways! By practicing Bridge you will prepare your body for more intense backbend poses. You will also receive the many benefits for the body and mind!

YouTube Video – Bridge Pose

Watch my 6-minute video to learn Bridge Pose, plus some restorative modifications for the pose!