Bridge Pose: (Setu Bandha Sarvangasana) – A Reliable Starter Yoga Pose

by RN To Zen Staff | Yoga, Yoga Poses

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Bridge pose:

Name: Bridge Pose

Sanskrit: Setu Bandha Sarvangasana

Pronunciation: SEY-tu-BAHN-duh sahr-vahng-GAHS-ah-nuh

Pose Level: Intermediate Level yoga pose

Step	Description
1	Begin by lying on your back on the mat.
2	Place your feet hip-width apart. Attempt to bring the heels close to the buttocks, so that you can graze them with your fingertips.
3	Relax the glutes and use your tailbone to lift your body.
4	Take the shoulders back and down, reach your fingers underneath your torso. Press down with your arms, pinky side down.
5	Ensure the feet are firmly pressing down into the mat.
6	Maintain the Bridge pose, breathing deeply for a few cycles.
7	Slowly lower yourself back down to the mat to exit the pose.

Anatomy:

Glutes
Lower back
Upper back
Chest
Glutes
Hips
Pelvic
Psoas
Quadriceps

Pose Modifications:

Bridge with 1 leg raised variation:

Step	Description
1	Start in the base bridge pose position.
2	Lift your buttocks up, shifting the weight of your body onto the sole of the right foot.
3	Raise the left leg up, keeping it either straight or bent.
4	Squeeze your glute and keep your raised leg still.
5	Maintain the bridge position for 20-60 seconds, or alternatively, move your pelvis up and down without touching the floor 15-30 times.
6	Repeat the exercise 2-3 times on each leg, alternating between legs.

Contraindications:

Setu Bandha Sarvangasana should be avoided by individuals with neck injuries. Additionally, it’s not suitable for those with conditions like abdominal hernia, lumbar lordosis, or peptic/duodenal ulcers. Pregnant women are also advised against this pose due to the pressure it places on the lower abdomen and internal organs.

Always speak with a medical professional or certified instructor to determine positions appropriate for you.

Poses Commonly Transitioned too:

Corpse Pose (Savasana), Spinal Twist, One-Legged Bridge Pose

Poses Commonly Transitioned From:

Boat Pose (Navasana), Seated Forward Bend Pose (Paschimottanasana)

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