Bridge Pose

Pose Information
Sanskrit Name
Setu Bandha Sarvangasana
Pose Level
1
Contraindications and Cautions
Neck injury: avoid this posture unless you are exercising under the guidance of an experienced teacher.
Modifications and Props
If you have problem sustaining the lift of the pelvis in this pose after taking it away from the flooring, slide a block or bolster under your sacrum and rest the pelvis on this support.
Deepen the Pose
Once in the posture, lift your heels off the flooring as well as push your tailbone up, a little closer to the pubis. From the lift of the tail, stretch the heels back to the floor again.
Preparatory Poses
Bhujangasana Urdhva Mukha Svanasana Virasana
Follow-up Poses
Bhujangasana Salamba Sarvangasana Urdhva Mukha Svanasana Urdhva Dhanurasana
Beginner’s Tip
Once the shoulders are rolled under, be certain not to pull them vigorously away from your ears, which often tends to overstretch the neck. Lift the tops of the shoulders slightly towards the ears as well as press the internal shoulder blades far from the spine.
Benefits
Stretches the chest, neck, and spine Calms the mind as well as helps alleviate anxiety and mild depression Stimulates abdominal body organs, lungs, and thyroid Rejuvenates tired legs Improves digestion Helps ease the signs of menopause Relieves menstrual discomfort when done supported Reduces anxiety, tiredness, backache, migraine, and insomnia Therapeutic for bronchial asthma, high blood pressure, osteoporosis, and also sinusitis
Partnering
A partner could help you learn more about the appropriate activity of the leading upper legs in a backbend. Execute the present, then have the partner straddle your legs and squeeze your leading thighs. He/she can support your external thighs with his/her inner legs. Next the partner must highly transform the upper legs internal as well as encourage the internal upper legs down toward the floor (as you stand up to the tailbone towards the pubis). Recreate this action in all backbends.
Variations
Eka Pada Setu Bandha Sarvangasana (pronounced ACHE-ah PAH-dah, eka = one, pada = foot or leg) On an exhalation, raise the appropriate knee into your upper body, then inhale and also expand the leg perpendicular to the floor. Hold for 30 secs, after that release the foot to the floor once more with an exhalation. Protect the foot once more as well as repeat with the left leg for the same size of time.

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