Setu Bandha Sarvangasana (Bridge Pose)

 

Setu Bandha Sarvangasana
(Bridge Pose)

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Bridge pose builds core and lower body strength, lengthens and strengthens the spine, energizes the body, and stimulates the endocrine and nervous systems. It can be whatever you need- energizing, rejuvenating, or restorative.


Steps:

  1. Lying on your back, place your feet flat on the floor, a comfortable distance away from the hips.

  2. Place your arms next to the ribcage. You can either bend your elbows 90 degrees so that your fingers are pointing to the ceiling or hold onto the outer edges of your mat.

  3. On an inhalation, press the back of your shoulders and your feet into the floor and lift your hips up. Press the inner feet down actively and keep the knees from spreading out wide, by engaging the inner thighs. Lengthen your tailbone, slide your shoulder blades down your back and keep your neck neutral. You can clasp your hands behind your back.

  4. Stay for 5 to 15 breaths. To come out of the pose, release the arms and roll your spine down on an out-breath.

Props needed: Block for supported bridge pose 

 
 
 
Michaela Flatley