Bridge

Setu Bandha Sarvangasana

Bridge Pose is an accessible backbend that will open your front body and leave you feeling grounded and rejuvenated.

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Step By Step

Lie on your back with your arms by your side and your palms down. Bend your knees (feet flat on the floor) and bring your feet hip width distance apart and parallel to one another. Stack your knees directly above your ankles.
Slowly lift your hips up off the floor as you bring your chest toward your chin. Pull your chin slightly away from your chest so you have the natural curve in your neck (cervical spine).
Inch your shoulder blades towards each other, and interlace your hands underneath you. Press your upper arms towards the floor to expand your chest.
Keep your glutes firm, but not overly contracted. Contract your inner thighs slightly to help you lengthen. Open and expand your chest with each inhale, and ground down through your feet with each exhale.
Hold for 30 seconds to a minute. To release, unclasp your hands and slowly lower your hips to the floor.

Variations

Clasp Hands

Benefits

Stretches shoulders, chest, abdomen and thigh muscles
Tones back, gluteal, leg, inner thigh, and hamstring muscles
Improves breathing by stretching respiratory muscles
Calms the nervous system and helps reduce anxiety

Contraindications

Neck injury
Knee injury
Pregnancy (check with your doctor)

Modifications

You can squeeze a block in between your thighs to help engage deep core muscles and find more length
You can place a block or bolster underneath your lower back and sacrum area to create a more supportive and restorative posture. In this case you would place your hands by your sides

Chakras

Bridge pose stimulates the Root Chakra (Muladhara), the Heart Chakra (Anahata), and the Throat Chakra (Vishuddha). It is a grounding posture that helps the practitioner find grounding, trust, forgiveness, unconditional love, and clear communication.