Bridge Pose

Shayna Hiller

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Shayna breaks down this basic back bending posture.

A Level 1 pose, Bridge Pose (Setu Bandha Sarvangasana) is a great way to open your chest and upper back and prep for intermediate or advanced backbends such as Wheel Pose.  Bridge pose builds core, lower body, strengthens the spine and stimulates the nervous system.  It is said that you could receive whatever you need by breathing deep into the heart region.  If bridge was a food it would be highly nutritious and definitely a superfood.  So get your fix and follow Shayna step by step as she breaks down the fundamental engineering of the Bridge. * Modifications: For a restorative version you could always place a block underneath your sacrum for support. 1.  Lie on your back, bending both knees hip distance apart.  Arm straight by your side palms facing down.  To measure your distance correctly your fingertips should be able to grave the back of your heels. 2.  Firmly pressing the feet into the floor, inhale lifting the hips up and gently curling the the spine off the floor.  Interlace the hands behind the back and gently roll onto your outer shoulders. 3.  Keep the thighs pressing firmly into the ground while slightly rolling your inner thighs towards the earth. 4. As you draw the upper chest up keep slight pressure into the back of the head and draw the chin away from the chest so you are not compressing or straining your neck. 5.  Breath and hold for 4-10 breaths. 6.  To release slowly roll the spine one vertebrae at a time back onto the floor.  Drop the knees into one another and place one hand on your heart and one on your belly and breath as many breaths as needed.