Setu Bandha Sarvangasana | Bridge pose

The Bridge Pose is a very simple yet a powerful pose, it complments and enhances the benefits of both the Shoulderstand and the Plow. It stretches the chest, neck, spine and rejuvenates tired legs and it also has many theraputical benefits.


> Hands/arms: Press your arms actively into the floor (prep-mod).
> Feet/legs: Place the heels as close to the sitting bones as possible, feet are hip-width apart, and parallell. Press your inner feet actively into the floor. Keep your knees directly over the heels.
> Pelvic region: Push your tailbone upward toward the pubis when entering the position. When in the position lengthen the tailbonentoward the back of the knees. Lift the pubis towards the navel.
> Chest/neck: Lift your chin slightly away from the sternum and, firming the shoulder blades against your back, press the top of the sternum toward the chin.

Key benefits:

> Alleviates stress
> Stimulates abdominal organs, lungs, and thyroid
> Improves digestion
> Helps relieve the symptoms of menopause
> Relieves menstrual discomfort when done supported
> Relieves anxiety, fatigue, backache, headache, and insomnia
> Theraputical for asthma, high blood pressure, osteoporosis, and sinusitis.



Preparing pose: Hold 30 sec – 1 min (beginners)
Modification: Hold 30 sec – 1 min (beginners)
Full position: 30 sec to 1 minute (intermed/advanced)


Neck injury: avoid full pose (place a thickly folded blanket under your shoulders to protect your neck).

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