Bridge Pose – Setu Bandha Sarvangasana: Step-by-Step Guide

Bridge Pose, or Setu Bandha Sarvangasana, is a wonderful asana that stretches the front body while strengthening the back body. This pose helps improve flexibility, digestion, and provides an energizing effect. Here’s a guide to performing Bridge Pose with proper alignment.

Step-by-Step Instructions:

1. Starting Position: Lie on your back with your knees bent, and place your feet flat on the floor. Position your feet comfortably apart, about hip-width distance, ensuring they are aligned with your hips.

2. Position Your Arms: Place your arms by your sides, either bent at a 90-degree angle with your fingers pointing towards the ceiling or holding onto the outer edges of your mat for more stability.

3. Lift Your Hips: On an inhalation, press the back of your shoulders and feet into the floor. Lift your hips towards the ceiling, engaging your glutes and legs.

4. Engage Inner Thighs: Press your inner feet actively into the floor and engage your inner thighs to prevent your knees from splaying out wide.

5. Lengthen the Spine: Lengthen your tailbone towards your knees, and slide your shoulder blades down your back to create more space in your chest. Keep your neck neutral, avoiding any tension.

6. Clasp Your Hands (Optional): If you’d like to deepen the pose, you can clasp your hands together behind your back, interlacing your fingers and pressing your arms down for extra support.

7. Hold the Pose: Stay in Bridge Pose for 5 to 15 breaths, enjoying the stretch and the strengthening benefits.

8. Come Out of the Pose: To release the pose, gently unclasp your hands, and slowly roll your spine down on an exhalation, vertebra by vertebra.

Beginner’s Tips:

• Take Your Time: Practice lifting into Bridge Pose with control. It might help to practice coming in and out of the pose a few times before holding it for several breaths.
• Knee Alignment: Pay attention to your knees—ensure they don’t spread out wider than your feet as you lift your hips. If this happens, try squeezing a yoga block between your thighs as you rise.

Benefits of Bridge Pose:

• Stretches the Front Body: Bridge Pose opens the hips, stretches the front of the thighs, abdomen, and chest.
• Strengthens the Back Body: It targets the glutes, legs, and back, helping to strengthen and tone these areas.
• Improves Digestion: The gentle inversion and stretching of the abdomen in Bridge Pose can aid digestion and relieve bloating.
• Energizing: This pose stimulates energy flow in the body, making it an invigorating pose to practice, especially in the morning.

Things to Watch Out For:

• Neck Alignment: As you rise into the pose, make sure to keep your neck neutral. Avoid flattening the back of your neck, and lift your breastbone towards your chin.
• Neck Movement: Do not turn your neck during the pose, either when coming in or out of it or while in the full pose. Keep your gaze towards the ceiling or eyes closed for added relaxation.

Variations to Try:

• Spine Roll: For a gentle spinal massage, try coming out of Bridge Pose slowly, vertebra by vertebra. Then, rise back into the pose the same way. This slow rolling movement can provide a soothing stretch for your spine.
• Leg Lift: To deepen the pose, you can lift one leg straight up towards the ceiling while keeping your hips elevated. This variation challenges balance and adds an extra stretch to the legs and hips.
• Restorative Variation: For a more restorative version, place a yoga block or a folded towel under your sacrum (just above the tailbone). Allow your weight to rest on the support, creating a gentle backbend without the effort of lifting your hips.

Bridge Pose is an excellent way to improve spinal flexibility, strengthen the back, and stretch the front body. For those looking for a premier yoga experience in North York, Serenev Studio offers three distinctive yoga practices: Hatha Yoga, Vinyasa Yoga, and Kundalini Yoga. Whether you’re a beginner or experienced, register for a class today or contact Serenev North York Yoga for more information.