setu (bridge) + bandha (lock) + sarva (all) + anga (limb) + asana (pose)
Bridge Pose, an iconic inverted back-bend, is a bit of a chameleon because it can be an energizing, dynamic pose as well as a
restorative pose (it´s just awesome for your lower back). Like all backbends, it´s a tonic for those of us who sit all day by helping to
improve our posture. It´s imperative that your spine be warm before moving into bridge, so add heat with some Sun Salutations, Cobra, Fish, & Half Plough Pose. Don´t forget to thank your spine afterwards with time spent in Legs Up the Wall Pose, Reclining Cobbler´s & Supine Spinal Twist. There are lots of variations you can do with just your arms: you can clasp your ankles, raise them in a cactus pose over your head, or shimmy them under you (holding hands) to make it a deeper chest-opening pose. Whatever variation you choose, including this beginner-friendly pose in your practice will definitely be your bridge over troubled waters.
Benefits:
strengthens the legs, ankles, buttocks, & hips
opens the heart & solar plexus
engages & tones the core
stretches, strengthens, & massages the spine
stimulates abdominal organs
massages the thyroid & adrenal glands
helps alleviate stress by calming the brain & nervous system
may help with mild asthma
may help with insomnia
relieves the pain/discomfort associated with menopause & mensuration
will help pregnant women strengthen their hips & core.
Remember: to keep your knees in line with your hips & your toes facing forward - not splayed out! Also, don´t raise your chest - only lift your hips (which will engage your core). Always enter the pose by raising yourself off the mat one vertebrae at a time, & then releasing from the pose with the same care & attention. Pregnant women should enter this pose from their sides & slowly roll into it.
Props: beginners or those with a weak back can place a yoga block under their sacrums for added support; this is equally true for those wanting a more restorative pose (who can also use a large pillow or bolster). A yoga block or a book held between your raised knees will help strengthen your inner thighs.
Avoid or modify Bridge Pose if you:
have suffered back, neck, shoulder, ankle, or spinal sprains/injuries
have had spinal, shoulder, & hip surgery
have serious knee problems: have had a knee replacement or suffer from severe osteoporosis
have cervical spondylitis or a herniated (slipped) disks
lack core strength
severely pregnant.
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