The Bridge (Setu Bandha Sarvangasana) Pose
Focus: Spine
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| Photo by Brodie Vissers |
The Bridge (Setu Bandha Sarvangasana) Pose
The Bridge (Setu Bandha Sarvangasana) Pose Step 1 :-
- Lie down on the ground. You can place a blanket underneath your shoulders for support if you desire. Bend your knees and pull them as close to your sitting bones as you can.
The Bridge (Setu Bandha Sarvangasana) Pose Step 2 :-
Breathe out as you press your feet and arms into the ground and push your tailbone up to activate your glutes before raising your hips off the ground.
The Bridge (Setu Bandha Sarvangasana) Pose Step 3 :-
Your knees should remain directly above your feet. It may help to fold your hands under your pelvis and use your arms to support your shoulders.
The Bridge (Setu Bandha Sarvangasana) Pose Step 4 :-
- Move your knees away from your hips to lengthen your tailbone and bring your pubis up toward your belly button.
The Bridge (Setu Bandha Sarvangasana) Pose Step 5 :-
- Pull your chin away from your breastbone, tense your shoulder blades and press your sternum up.
The Bridge (Setu Bandha Sarvangasana) Pose Step 6 :-
- Remain in this position for up to 60 seconds, taking full, deliberate breaths. To release, exhale while slowly lowering your back and hips onto the ground.
The Bridge (Setu Bandha Sarvangasana) PoseFocus: SpineLevel: BeginnerTotal Time: 30 to 60 secondsIndications: asthma, sinus problems; energizes thyroid, abdomen, lungs; relieves menstrual pain, menopause symptoms; prevent headaches Contraindications: neck injuryPhoto by Brodie VissersThe Bridge (Setu Bandha Sarvangasana) PoseThe Bridge (Setu Bandha Sarvangasana) Pose is great for many parts of your body but it primarily stretches out your spine, neck and chest. The Bridge (Setu Bandha Sarvangasana) Pose can also energize your thyroid, abdomen and lungs. The Bridge (Setu Bandha Sarvangasana) Pose can help re energize your legs, improveyour digestion and can help prevent headaches, fatigue, insomnia and back pain. Many people who suffer from asthma, sinus problems, osteoporosis and high blood pressure find the bridge very soothing. Women often find it helpful in relieving menstrual pain and menopause symptoms. Warning: The Bridge (Setu Bandha Sarvangasana) Pose can lead to neck injury if performed incorrectly.The Bridge (Setu Bandha Sarvangasana) Pose Step 1 :-Lie down on the ground. You can place a blanket underneath your shoulders for support if you desire. Bend your knees and pull them as close to your sitting bones as you can. The Bridge (Setu Bandha Sarvangasana) Pose Step 2 :-Breathe out as you press your feet and arms into the ground and push your tailbone up to activate your glutes before raising your hips off the ground. The Bridge (Setu Bandha Sarvangasana) Pose Step 3 :-Your knees should remain directly above your feet. It may help to fold your hands under your pelvis and use your arms to support your shoulders. The Bridge (Setu Bandha Sarvangasana) Pose Step 4 :-Move your knees away from your hips to lengthen your tailbone and bring your pubis up toward your belly button. The Bridge (Setu Bandha Sarvangasana) Pose Step 5 :-Pull your chin away from your breastbone, tense your shoulder blades and press your sternum up. The Bridge (Setu Bandha Sarvangasana) Pose Step 6 :-Remain in this position for up to 60 seconds, taking full, deliberate breaths. To release, exhale while slowly lowering your back and hips onto the ground.
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