Analytics: Bridge Pose
Sanskrit, Setu Bandhasana
Benefits
Contraindications
#Modifications
& Variations
* Heart opener
* Improves posture
* Relieves low back pain
* Stretches abdomen
* Strengthens back, glutes, thighs and ankles
* Neck or knee pain
* Back or shoulder injury
* Avoid turning head while in pose
# Use a block between the knees to keep hip width apart
# Half bridge to warm up back
# Supported bridge with block under sacrum
# roll shoulder blades together and clasp hands underneath body
Foundation
Alignment
Intention
Steps;
From, supine position, laying on back
Souls of feet, arms, shoulders. scapula and back of head
- Knees and feet hip width apart
-Back bend
-Chest lifted upward
- Knees squeezing together
- Heart opened, chest lifting up to sky
-Hips raising for back bend
-Pressing both feet into mat
* Bend both knees, feet flat on mat, hip width apart
* Slide arms alongside body, hands face down
* If possible, have fingertips lightly touch heels
* Press the feet into the floor, lift hips up, spine off floor
* Squeeze knees together to maintain hip width distance
* Lift Chest by pressing into arms, roll up onto your shoulders, bring arms underneath body and clasp hands together, pressing arms into earth.
* Lift hips by engaging legs, buttocks and mula bandha
* Hold pose, bandhas and breathe
Engage Bandhas & Breath
Coming Out of the Pose
* On exhale, slowly release back bend, rolling spine onto floor, like a string of pearls.. one vertebra at a time, from the upper thorasic to lower lumbar. Allow tail to relax.
Counter pose... Both kness into the chest, rocking back and forth to release and relax the lower back.
.jpeg)
.jpeg)
.jpeg)
.jpeg)
.jpeg)