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Bridge | Setu Bandha Sarvangasana
Bridge improves flexibility in the spine and shoulders. It opens the chest, neck and shoulders while strengthening the legs and glutes.
Sanskrit: Setu Bandha Sarvangasana
Drishti: upward or closed
Counterpose: knees-to-chest
Materials
- Yoga mat
Instructions
- Begin by lying on your back.
- Bend your knees. Place your feet parallel to each other and hip width apart. Press the shoulders and sitting bones down to the floor.
- Inhale and press your feet into the floor as you lift up the hips. Interlace your fingers under your back and draw the shoulder blades more onto your back. Exhale.
- Keep pressing your feet into the floor, inhale and lift hips higher. Keep shoulders away from the ears to prevent straining the neck.
- Hold for 1-3 breaths then release your hands and slowly lower hips to the mat.
Notes
Modification: Place a block under the lower back for a supported variation. You can also use blankets to under the shoulders. For more challenge, lift one leg up at a time.
Preparatory poses: cobra, upward facing dog, camel
Follow-up poses: wheel, child's pose, savasana
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