The bridge pose, also called Setu Bandha, is a therapeutic pose that relieves stress, calms your mind, and stretches your neck, shoulders, chest and spine. Its adaptability makes it an excellent pose for all levels of students. Stretch your back and shoulders before entering the pose.
Cat-Cow
Cat-cow warms up your spine and shoulders. The movement facilitates blood flow through your back, chest and shoulders and limbers up your muscles. Start on hands and knees, with your knees hips-width apart and directly below your hips, and your wrists shoulders-width apart and directly below your shoulders. Inhale as you roll your shoulders back, lift your chest and arch your back. Exhale as you round your shoulders and back. Move fluidly through these motions through several cycles.
Cobra Pose
The cobra pose is a light backbend that stretches your spine and chest and prepares you for the bridge. Lie face-down on your mat with your toes pointed toward the back of the room. Place your hands on the mat next to your shoulders. Press your toes, thighs and pubic bone into the mat as you press through your hands to straighten your arms and lift your chest. To avoid compressing your spine, stretch the front and back sides of your ribs out and up.
Locust Pose
The locust pose strengthens the muscles of your shoulders, spine, buttocks, arms and legs, the same muscles required for bridge pose. Lie face-down on your mat with your toes pointed toward the back of the room. Bring your arms straight by your sides with your palms facing up. Roll your shoulders back and lift from your shoulder points to lift your chest off the mat. Simultaneously, lift your legs and arms off the mat. To elongate your body, concentrate on stretching your legs and arms toward the back wall while stretching your shoulders, chest and head toward the front wall.
Bridge
Now that your back is warmed up, you are ready to practice the bridge pose. Lie on your back, bend your knees and pull your heels in toward your buttocks. Keep your feet and knees hips-width apart and your toes pointed forward. Place your arms alongside your torso and roll your shoulders out toward the sides of the room. Firm your arms into the mat to support some of your weight. Lift your hips off the mat until they are about parallel to the floor.
Bridge Variations
You can vary the bridge pose by adding support or enhancing the challenge. If bridge places too much pressure on your neck, lie with your shoulder on a folded towel and your head on the floor to create a space for your neck. If your back feels tight or weak, place a block under your sacrum for support. To provide more openness in your chest, clasp your hands underneath you and press the outsides of your arms into the mat.
Member Comments