Bridge Pose (Setu Bandha Sarvangasana)

Interesting Fact: Supported Bridge Pose, or Setu Bandha Sarvangasana, is often used in restorative yoga practices to promote deep relaxation and healing. It is particularly beneficial for those recovering from illness or injury due to its gentle nature.

Benefits of Supported Bridge Pose

Physical Benefits:

• Stretches: Hip flexors, chest, and spine.

• Strengthens: Legs, glutes, and lower back.

• Improves: Digestion and stimulates abdominal organs.

• Relieves: Menstrual discomfort and symptoms of menopause.

Energetic Benefits:

• Calms the Mind: Promotes relaxation by activating the parasympathetic nervous system.

• Balances Chakras: Especially beneficial for the Root and Sacral Chakras, enhancing grounding and emotional stability.

Contraindications

• Avoid if you have recent or chronic injuries to the neck, back, or knees.
• Not recommended for those with uncontrolled high blood pressure, glaucoma, or detached retina.
• Approach with caution if you have disc problems in your neck or back.

Practice Guide

Dristi (Gaze): Focus on a fixed point on the ceiling to maintain balance and relaxation.

Bandhas (Energy Locks):

• Mula Bandha: Engage the pelvic floor muscles to stabilize the pose.
• Uddiyana Bandha: Slightly engage the lower abdomen to support the spine.

Mudras (Hand Gestures):

• Hasta Mudra: Place your hands on the ground, palms facing down, or interlace your fingers under your back for additional support.

Steps to Perform the Pose:

Preparation:

• Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
• Place a yoga block under your sacrum at its lowest height.

Entering the Pose:

• Inhale deeply and press your feet into the floor.
• Exhale and lift your hips, placing the block under your sacrum for support.
• Adjust the block to ensure it feels stable and comfortable.

Deepening the Stretch:

• Inhale and lengthen your spine, allowing your chest to open.
• Exhale and relax your shoulders and neck, ensuring they are not bearing any weight.

Maintaining the Pose:

• Hold the pose for 5-10 breaths, keeping your gaze steady and your breath even.
• Focus on the gentle stretch in your hip flexors and the opening of your chest.

Exiting the Pose:

• Inhale and press your feet into the floor.
• Exhale and slowly lift your hips to remove the block.
• Lower your back to the floor vertebra by vertebra.
• Hug your knees to your chest for a few breaths to release any tension.

Counter Pose:

• Apanasana (Knees-to-Chest Pose): Helps to release the lower back and neutralize the spine after the backbend.

Pro Tips:

• Use a second block if you need more height or support.
• Keep your knees aligned with your hips to avoid straining your lower back.
• Visualize your body melting into the block with each exhale to deepen relaxation.