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-by-Step:
- A backbend; bridge pose requires you to begin on your back on the mat.
- Feet should be hip-width apart. Then, attempt to bring the heels close to the buttocks, so that you can graze them with your fingertips.
- Relax the glutes. Allow your tailbone to do the lifting.
- Now take the shoulders back and down, reach your fingers underneath your torso. Then, press down with your arms, pinky side down.
- The feet should be pressing down into the mat.
- This is Bridge pose.
- Breath for a few cycles, then slowly lower yourself back down to the mat.
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:
Start from the position of the base bridge. Then, lift the buttock up, push the weight of the body on the sole of the right foot and lift the left leg up. Furthermore, you can keep it straight or bent. Squeeze your glute and don’t move your raised leg. Stay in bridge position for 20-60 seconds, or move your pelvis up and down without touching the floor 15-30 times. Repeat the exercise 2-3 times on each leg, alternately.
Contraindications:
Setu Bandha Sarvangasana is not indicated for those with neck injuries. In addition, for those suffering from abdominal hernia, lumbar lordosis and peptic or duodenal ulcer. It is not recommended for pregnant women due to the pressure exerted 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)