Bridge Pose (Setu Bandha Sarvangasana)

Bridge Pose (Setu Bandha Sarvangasana) is a simple back end position for beginners. It opens up thighs and chest. When you are practicing this pose, it creates a locked bridge between your arms and legs. It prepares you for deeper back end poses. It stretches up your chest, hands and shoulders too. It reduces stress, fatigue, anxiety, insomnia and depression. Bridge Pose (Setu Bandha Sarvangasana) is also popular for therapeutic benefits like blood pressure and nervous system. It is also beneficial for the people suffering from asthma. You should not try Bridge Pose (Setu Bandha Sarvangasana) if you are suffering from neck or shoulder injuries. You should take help from expert yoga trainer when practicing different poses.

Step by step guide to Bridge Pose (Setu Bandha Sarvangasana)

  • Lie on the floor with your back and keep your feet parallel to each other. Extend your palms flat on the floor.
  • Exhale slowly and lift up your hips slowly. Fix your buttocks over floor and try to maintain your body weight through the process.
  • Extend your arms beneath pelvis and try to keep your arms stretched as much as possible. Your thighs and feet should be parallel to each other. As a beginner, it is hard to life up your hips properly. The best idea is to take support from prop like blanket or you may use hard object also.
  • Once you are stable, hold the position for up to 30 seconds. Repeat the process 15 to 20 times according to your stamina.