Bridge Pose (Setu Bandhasana) Instructions & Photos • Yoga ... | Bridge pose

163Facebook6Twitter28Pinterest2LinkedInDiggTumblr13LoveThis114sharesInstructions1.Lyingonyourback,bendbothkneesandplacethefeetflatonthefloorhipwidthapart.Slidethearmsalongsidethebodywiththepalmsfacingdown.Thefingertipsshouldbelightlytouchingtheheels.2.Pressthefeetintothefloor,inhaleandliftthehipsup,rollingthespineoffthefloor.Lightlysqueezethekneestogethertokeepthekneeshipwidthapart.ViewingadssupportsYogaBasics.Removeadswithamembership.Thanks!3.Pressdownintothearmsandshoulderstoliftthechestup.Engagethelegs,buttocksandmulabandhatoliftthehipshigher.4.Breatheandholdfor4-8breaths.5.Torelease:exhaleandslowlyrollthespinebacktothefloor.Benefits+ContraindicationsBenefits:Bridgeposebuildscoreandlowerbodystrength,lengthensandstrengthensthespine,energizesthebody,andstimulatestheendocrineandnervoussystems.Contraindications:Recentorchronicinjurytotheknees,shouldersorback.Modifications+VariationsModifications:Useayogablockunderthehipstosupportyourweight.Variations:Interlacethehandstogetherbehindyourback,walktheshouldersinandpressdownwiththearmsandshoulders.VinyasaUseoneormoreofthefollowingposturestobuildasequenceleadinguptothispose:SupineBoundAngle,BellyTwist,HalfShoulderstand.Useoneormoreofthefollowingposturestobuildasequenceendingafterthispose:WindRelievingpose,JoyfulBaby,Plow,Shoulderstand.63Facebook6Twitter28Pinterest2LinkedInDiggTumblr13LoveThis114sharesRelatedYogaArticlesSupineHandtoToeReverseTableTopPyramidSupineSpinalTwistWarriorIIISnakeComments1ReplyGreatinformationLeaveaReplyCancelreplyYouremailaddresswillnotbepublished.Requiredfieldsaremarked*CommentName*Email*WebsiteSavemyname,email,andwebsiteinthisbrowserforthenexttimeIcomment.ViewingadssupportsYogaBasics.Removeadswithamembership.Thanks!Disclosure:YogaBasics.comparticipatesinseveralaffiliateprograms.AsanAmazonAssociate,weearnfromqualifyingpurchases.Whenyouclickonexternallinks,wemayreceiveasmallcommission,whichhelpsuskeepthelightson.TypeandPress“enter”toSearchYogaBasics

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