Name: Bridge Pose
Sanskrit: Setu
Bandha Sarvangasana
Pronunciation: SEY-tu-BAHN-duh
sahr-vahng-GAHS-ah-nuh
Pose Level: Intermediate
Step-by-Step:
·
Lie back on the mat on your stomach, relaxing all muscles in your back and
joints. Bring your heels close to your buttocks and your feet still firmly on
the floor. Make a small point break movement with the pelvis in order to
activate the energy in the center of your body.
·
Bend your elbows and rest your palms on the mat beside your head. The
fingers point towards the shoulders.
·
Press your feet to the ground and push your pelvis up, lifting your
buttocks off the mat. Feet and thighs must remain parallel.
·
Press your palms firmly to the floor, bring your shoulder blades closer to
your lower back. Lift yourself up with your arms resting the top of your head
in your hands.
·
As you exhale, raise your head off the ground. Extend your arms and raise
your whole body as well. Don't bend your elbows.
·
Imagine having a thread tied to your navel that lifts you upwards. Slowly
arch your back and drop your head in your arms: with your eyes, look at your
hands.
·
If you can, bring your feet slightly
towards your head, lifting your heels.
·
The weight must be properly balanced between legs and arms, so as not to
weigh down the back.
·
Release the position slowly, controlling the descent with your arms. Rest
your head first and then your buttocks.
Anatomy
·
Glutes, Lower
back
Pose Modifications
Bridge with 1 leg raised Start from the position of the base bridge, lift the buttock up, push the weight of the body on the sole of the right foot and lift the left leg up, you can keep it straight or bent. Squeeze your glute and don't move your raised leg. Stay in the 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, for those suffering from abdominal hernia, lumbar lordosis and peptic or duodenal ulcer. It is also absolutely not recommended for pregnant women due to the pressure exerted on the lower abdomen and internal organs.
Poses Commonly Transitioned too:
Savasana, Spinal Twist
Poses Commonly Used Before Hand:
Boat Pose