Name: Bridge Pose
Sanskrit: Setu Bandha Sarvangasana
Pronunciation: SEY-tu-BAHN-duh sahr-vahng-GAHS-ah-nuh
Pose Level: Intermediate
· 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.
· Glutes, Lower back
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
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: