Bridge pose, or Setu Bandha Sarvangasana, is an asana where your body takes the shape of a bridge. This pose strengthens and opens the hips flexors, a group of muscles that connect your pelvis to your thighs. Performed regularly, bridge pose can also strengthen the muscles of the back, aid digestion, rejuvenate tired legs, calm the brain and reduce depression, anxiety and stress. Learn how to perform the pose properly to reduce injury and consult with your doctor before practicing yoga.
Supported
To make bridge pose easier, you may perform it with yoga props such as bolsters, blocks or a bench. To perform bridge pose with a block, start by laying on your back with your knees bent. Lift your pelvis into the air and place the block under your tailbone, relaxing your body onto it. Stay in the pose for up to eight minutes. According to yoga master B.K.S. Iyengar, performing bridge pose with props allows you to get a deeper stretch in the hip flexors.
Unsupported
To perform bridge pose, start by laying on your back with your knees bent. Lift your pelvis up as high as possible while keeping your knees and feet hip-width apart. Lift through your pelvis and avoid sticking your ribs up in order to optimize benefits for the hip flexors. Roll your shoulder blades close together and clasp your fingers together, stretching your arms against the floor. Breathe deeply and hold the pose for 30 seconds.
Variations
Variations of bridge pose can provide a deeper stretch and strengthen the hip flexor muscles. Try lifting one leg up toward the ceiling while in the pose. Practice this version first while supported by a partner or a yoga prop. To increase the stretch in the shoulders and wrists, you can also vary the position of your hands. Try hanging on to the ankles or placing your palms face up under your heels.
Additional Tips and Considerations
No matter what version of bridge pose you are performing, it is important to keep your neck relaxed. Don't force the chin to come toward the chest. This will reduce the risk of a neck injury. Also, if you are recovering from a major surgery, perform this pose with a prop to prevent complications. Bridge pose is considered an inversion because your heart is positioned above your head, so take your time coming out of the pose to reduce dizziness. Also, check with your doctor before practicing this pose if you are pregnant.
References
- "Yoga, The Path to Holistic Health"; B.K.S. Iyengar; 2001
- Yoga Journal: Bridge Pose
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