Yoga Bridge Pose - Setu Bandha Sarvangasana
About Yoga Bridge Pose
The yoga bridge pose is classified as a backbend asana. The bridge posture is highly valued for its positive effects on the spine and the relaxing and healing influence it has on the system. As a beginner you can opt to use yoga blankets or pillows to support the back as you stretch your body.Before you attempt the bridge pose it is recommended that you practice the bhujangasana pose, virasana pose and urdhva mukha svanasana. These preparatory poses will warm up the muscles and prevent the occurrence of injuries, muscle straining or cramping.
Step By Step Instructions
Now that your body has been suitably warmed up, you can start attempting the following yoga bridge pose sequence!
- Lie down on your back on the yoga mat. Bend your knees and place your feet together.
- Your arms should be at your sides with the palms facing downwards.
- Keep your feet and hands in place as you raise your hips towards the ceiling.
- Keep your hips raised as you shift your arms over your head. Your feet remain exactly where you positioned them in step 1.
- Maintain the bridge position for at least 30 seconds to 1 minute.
Practice the bridge pose regularly to obtain the following health benefits!
- Has a calming influence on the mind and body.
- Stretches and strengthens the back, neck and chest.
- Eradicates fatigue and stress.
- Enhances the digestive functioning of the body.
- Acts as a stimulant for the thyroid gland, lungs and abdominal organs.
- Can alleviate mild depression, menstrual discomfort, menopausal symptoms, backache, headache, asthma, insomnia, high blood pressure, sinusitis, osteoporosis and anxiety.
Things to Remember!
Individuals with neck injuries should refrain from attempting the yoga bridge pose without the supervision of a qualified yoga teacher. The yoga teacher will be able to suggest appropriate modifications depending on the severity of the injury.