Bridge Pose

Setu Bandha Sarvangasana

 

HOW TO PERFORM

Begin by lying on your back, bend both knees and place the feet at on the floor hip distance apart.
Place the hands alongside the body with the palms facing down. The ngertips should be lightly touching the heels if possible. Press the feet into the floor, inhale and lift the hips up, rolling the spine o the floor.

Lightly squeeze the knees together to keep the knees hip width distance apart.
Press down into the arms and shoulders to lift the chest up. Breathe and hold for 5 breaths.

To release: exhale and slowly roll the spine back to the floor.

BENEFITS

Builds core and lower body strength.
Lengthens and strengthens the spine.
Energises the body, and stimulates the endocrine and nervous systems.

MODIFICATIONS

Interlace the hands together behind your back, walk the shoulders in and press down with the arms and shoulders to come up higher. Bending the arms and the elbows and pressing into the back of the arms to aid with the lift. Use a yoga block under the hips to support your weight.

CONTRAINDICATIONS

Avoid this pose if you have neck, shoulder or back injuries.