Bridge Pose • Setu Bandha Sarvangasana


STEP 1 - Begin by lying on your back. Bend your knees and place your feet flat on the ground with your knees directly over your ankles. Place your palms face down on the floor beside your hips and press the back of the head into the earth to keep the natural arch of the cervical spine.

STEP 2 - Inhale and lift the hips off the ground slowly without pressing up through the buttocks. Instead, lift from both sides of the hips evenly. Make sure there is a line from the knees to the hips to the shoulders and you are not pressing up with the buttocks and hardening the groins. Stay soft.

STEP 3 - Walk your shoulder blades onto the back of the heart and interlace your hands behind you. Press the upper arm bones into the mat and puff the chest towards the chin as you draw the chin away from the chest. Keep the tailbone lengthening as the heels draw back towards the head. Can be repeated.

Target Area:

Chest, Spine, Neck, Hips, Hamstrings, Buttocks, Spine

Therapeutic Focus:

Very calming for the nervous system, alleviates stress and mild depression. Tones and stimulates the abdominal organs while stimulating the lungs.

Props & Modifications:

Use a block or bolster under the sacrum.