Bridge Pose | Setu Bandha Sarvangasana

Bridge Pose Instructions

1. Lie on your back, bend both knees and place your feet flat on the floor.
2. Slide the arms alongside the body and clasp the hands below your pelvis.
3. Press the feet, shoulders, and arms into the floor, inhale and lift the hips and the chest up.
4. Stay in bridge pose for 30 seconds to 1 minute.

Mindfulness Practice

Breathe out as you lift your hips and chest up, feel the stretch in your chest, neck, spine, and hips, notice the blood flowing and breathe slowly. Exhale as you roll the spine back onto the floor.

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Setu Bandha Sarvangasana Benefits

The bridge pose has a calming effect on the central nervous system and helps reduce stress, anxiety, and insomnia. This pose stretches your chest, neck, spine, and hips, massages your abdominal organs, and stimulates your endocrine system.

Contraindications

Neck, back, or knee injury.

Preparatory, Complementary and Follow-Up Poses

Start with cobra or reclining bound angle pose and then progress to bridge pose. Follow-up with shoulderstand or upward facing dog pose.

Related Yoga Poses

Try these other yoga poses to relax and relieve stress and tension:
Easy pose
Eagle pose
Cobra pose
Reclining bound angle pose