Bridge Pose | Bridge pose

DavidMartinez(SET-tooBAHN-dah)setu=dam,dike,orbridgebandha=lockBridgePose:Step-by-StepInstructionsStep1Liesupineonthefloor,andifnecessary,placeathicklyfoldedblanketunderyourshoulderstoprotectyourneck.Bendyourkneesandsetyourfeetonthefloor,heelsasclosetothesittingbonesaspossible.Step2Exhaleand,pressingyourinnerfeetandarmsactivelyintothefloor,pushyourtailboneupwardtowardthepubis,firming(butnothardening)thebuttocks,andliftthebuttocksoffthefloor.Keepyourthighsandinnerfeetparallel.Claspthehandsbelowyourpelvisandextendthroughthearmstohelpyoustayonthetopsofyourshoulders.Step3Liftyourbuttocksuntilthethighsareaboutparalleltothefloor.Keepyourkneesdirectlyovertheheels,butpushthemforward,awayfromthehips,andlengthenthetailbonetowardthebacksoftheknees.Liftthepubistowardthenavel.Step4Liftyourchinslightlyawayfromthesternumand,firmingtheshoulderbladesagainstyourback,pressthetopofthesternumtowardthechin.Firmtheouterarms,broadentheshoulderblades,andtrytoliftthespacebetweenthematthebaseoftheneck(whereit’srestingontheblanket)upintothetorso.Step5Stayintheposeanywherefrom30secondsto1minute.Releasewithanexhalation,rollingthespineslowlydownontothefloor.SeealsoMoreBackbendYogaPosesGOBACKTOA-ZPOSEFINDERPoseInformationSanskritNameSetuBandhaSarvangasanaPoseLevel1ContraindicationsandCautionsNeckinjury:avoidthisposeunlessyouarepracticingunderthesupervisionofanexperiencedteacher.ModificationsandPropsIfyouhavedifficultysupportingtheliftofthepelvisinthisposeaftertakingitawayfromthefloor,slideablockorbolsterunderyoursacrumandrestthepelvisonthissupport.DeepenthePoseOnceinthepose,liftyourheelsoffthefloorandpushyourtailboneup,alittleclosertothepubis.Thenfromtheliftofthetail,stretchtheheelsbacktotheflooragain.PreparatoryPosesBhujangasanaUrdhvaMukhaSvanasanaVirasanaFollow-upPosesBhujangasanaSalambaSarvangasanaUrdhvaMukhaSvanasanaUrdhvaDhanurasanaSeealsoTheMostVersatileBackbend:BridgePoseBeginner’sTipOncetheshouldersarerolledunder,besurenottopullthemforcefullyawayfromyourears,whichtendstooverstretchtheneck.

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