BRIDGE- SETU BANDHA SARVANGASANA
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BRIDGE- SETU BANDHA SARVANGASANA December 10, 2020

Setubandhasana; setu=bridge, bandha=bind /lock. So as the name suggests the pose resembles a bridge.

Here the entire spine is so beautifully curved and away from the floor/mat, which causes a bridge. As the effect of this pose is more to do with the spine, it sure works on toning the muscles around the spine.

How to do the pose:

  • Lying on your back, place your feet flat on the floor, a comfortable distance away from the hips.
  • Place your arms next to the rib cage. You can either bend your elbows 90 degrees so that your fingers are pointing to the ceiling or hold onto the outer edges of your mat
  • On an inhalation, press the back of your shoulders and your feet into the floor and lift your hips up
  • Press the inner feet down actively and keep the knees from spreading out wide, by engaging the inner thighs
  • Lengthen your tailbone, slide your shoulder blades down your back and keep your neck neutral
  • You can clasp your hands behind your back
  • Stay for 5 to 15 breaths
  • To come out of the pose, release the arms and roll your spine down on an out-breath

Beginners tips

  • Take your time working on lifting up into Bridge with control. You might like to practice coming in and out of the pose a few times first before holding the pose for a few breaths.
  • Pay close attention to your knees, don’t allow them to fall out wider than your feet as you rise upwards. If you find this happens you can squeeze a yoga block between your thighs as you come up.

LEVEL 1

LEVEL 2

BRIDGE POSE WITH PROPS

Benefits

  • Stretches out the front body – fronts of the thighs, hips, abdomen, and chest
  • Strengthens the back body – legs, glutes, and back.​​​​​
  • Improves digestion
  • Energising

Bridge Pose is considered a base pose as bridge pose variations can be derived from this pose. Bridge Pose helps boost energy in the body and hence can be included in flow yoga sequences.

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