Bridge Pose is our Pose of the Week
Setu Bandha Sarvangasana or Bridge Pose is a common asana and can be whatever you need—energizing, rejuvenating, or luxuriously restorative.
It’s Sanskrit name is Setu – Bridge, Bandha – Bind/Lock, Asana – Pose/Posture; Pronounced as SAY-tuh-bun-DHAHS-ana.
This pose is a beautiful, heart-opening pose that offers incredible benefits for body, mind, and spirit. It is one that can be done with a range of modifications and variations, making it available to all.
How to do Bridge Pose:
- Begin the asana by lying flat on your back, place a folded blanket under your shoulders to protect your neck if necessary
- Bend your knees and place your feet on the floor hip-width apart with your heels as close to your sitting bones as possible
- Let your arms rest beside your body, with your palms facing downwards.
- Inhale, and lift your back (lower, upper, and middle) off the floor, pressing your inner feet and arms into the floor. Roll in your shoulders, and make sure your chin touches your chest without you having to move it. Let your shoulders, feet, and arms support your weight
- Firm up your buttocks as you tighten them. Make sure your thighs are parallel to each other and the floor
- Interlace your fingers and push your hands harder to the ground to lift your torso higher
- Hold the posture for at least a minute. Breathe slowly and deeply.
- Stay in the pose anywhere from 30 seconds to 1 minute. Exhale and release the release
Benefits of Bridge Pose:
This asana has some amazing benefits:
- Helps to strengthen the muscles of the back. The stretch also helps to relieve the stress trapped in the back.
- This asana stretches and tones the neck, spine, and chest.
- Practising this asana reduces depression, stress, and anxiety and calms the brain and central nervous system
- The lungs are opened up, and thyroid problems are reduced.
- This asana also massages the digestive organs, thereby helping to improve digestion.
- This asana greatly benefits pregnant women and also helps alleviate menstrual pain and symptoms of menopause.
- It also aids high blood pressure, sinusitis, asthma, insomnia, and osteoporosis.
- With regular practice of this asana, blood circulation is improved too.