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. |
Related Article: What is the Meaning of Pranayama: Pranayama Breathing Techniques
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)
