Setu Bandha Sarvangasana
Bridge Pose
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Bridge pose resembles a bridge and spiritually we can view it as the bridge between our ordinary world and the divine world with the river of life running underneath. It represents transformation, whereby we leave behind our transitory everyday existence and enter the enlightened realm of the eternal Self (atman).
Benefits:
Physical:
Emotional:
Method:
1. Lie on back, feet flat on floor, palms down.
2. Lift hips and torso off the floor, pressing into palms and feet.
3. Lift the hips on an inhalation while at the same time tighten the abdomen. Then breathe normally.
4. Interlace hands and press shoulders and upper arms into the floor.
5. Lift hips higher toward the ceiling.
6. Hold 5 breaths.
7. Lower the hips rolling down the spine as you separate the arms.
Variations:
A. with arms at your sides turn the palms upwards and shuffle the shoulder blades in towards
the spine
B. Take hold of the ankles with the hands and then lift the hips. Release the hands to roll down.
C. In the full expression of the pose the arms are bent with the hands supporting the lower back.
D. Restorative: place a block or bolster under the sacrum
E. Energetic: lift one leg toward the ceiling at a time
Benefits:
Physical:
- opens the chest and front of thighs
- Good for intestinal function
- Stretches the spine and hips
- Strengthens the back and hamstrings
- Tones the buttocks
- builds wrist flexibility
- Releases the neck
- Reduces headache
- Stimulates the lungs, thyroid glands, and abdominal organs
- Rejuvenates tired legs
- Helps with symptoms of asthma and high blood pressure
- Therapeutic for osteoporosis, and sinusitis
- Pelvic floor exercise
Emotional:
- Invigorating
- Helps alleviate stress and mild depression
- Calms the brain and central nervous system
- Helps relieve symptoms of menopause
- Reduces fatigue, anxiety, and insomnia
Method:
1. Lie on back, feet flat on floor, palms down.
2. Lift hips and torso off the floor, pressing into palms and feet.
3. Lift the hips on an inhalation while at the same time tighten the abdomen. Then breathe normally.
4. Interlace hands and press shoulders and upper arms into the floor.
5. Lift hips higher toward the ceiling.
6. Hold 5 breaths.
7. Lower the hips rolling down the spine as you separate the arms.
Variations:
A. with arms at your sides turn the palms upwards and shuffle the shoulder blades in towards
the spine
B. Take hold of the ankles with the hands and then lift the hips. Release the hands to roll down.
C. In the full expression of the pose the arms are bent with the hands supporting the lower back.
D. Restorative: place a block or bolster under the sacrum
E. Energetic: lift one leg toward the ceiling at a time