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Bridge Pose: Setu Bandha Sarvangasana


This entry was posted on Apr 1, 2024 by Charlotte Bell.

Bridge Pose

I’ve been writing for Hugger Mugger’s weblog for 14 years—onerous to imagine. And it’s equally onerous to imagine that in all these years, spanning greater than 900 posts, I’ve by no means written a primary weblog on the right way to apply Bridge Pose (Setu Bandha Sarvangasana). In my protection, I’ve written two articles about training Bridge on a Normal Yoga Bolster, right here and right here. I’ve additionally written about training Setu Bandha with a Yoga Block. However for some purpose, Setu Bandha Sarvangasana sans props escaped my thoughts.

Bridge Pose Advantages

Bridge Pose is a star amongst yoga poses, and it’s been a staple in my lessons for many years. Not solely is it an important yoga pose, but it surely’s additionally an essential pose in energy coaching routines. Bridge Pose confers so many advantages. Listed below are just a few:

  • Stretches hip flexors, a obligatory motion for countering the ailing results of an excessive amount of sitting
  • Strengthens again muscle mass, glutes and hamstrings
  • Can relieve again stress
  • Promotes improved posture
  • Stretches the chest, neck and shoulders
  • Calms the nervous system
  • Could assist digestion (so long as you apply two hours after a meal)

Cautions and Contraindications

Like all yoga poses, Bridge Pose may be contraindicated in sure circumstances. In case you are presently experiencing a neck and/or shoulder harm, it may be greatest to keep away from Setu Bandha Sarvangasana till you’re healed. In a future put up, I’ll share a variation of Bridge Pose that may be okay to apply with a neck concern.

You may also wish to strategy Bridge Pose with warning in case you are within the early, heavy days of your menstrual interval. Many ladies expertise no negative effects from training Bridge Pose on their interval. However there are some ladies who expertise an interruption of their regular circulation. This may result in cramping and subsequent “flooding.” (I used to be in a position to apply Setu Bandha on my interval for years. Then someday, I skilled these signs, and it was extremely disagreeable!)

The right way to Put together to Apply Bridge Pose

Earlier than training Setu Bandha, it may be useful to heat up the areas of the physique that shall be doing a lot of the stretching and strengthening work. These embody: glutes, hip flexors, quadriceps, chest, shoulders, abdominals and neck.

Listed below are just a few strategies for attainable warm-up poses. In fact, a pair rounds of Surya Namaskar (Solar Salutations) might work as properly:

The right way to Apply Setu Bandha Sarvangasana

  1. Lie in your again on a nonskid Yoga Mat.
  2. Bend your knees and place the soles of your ft on the ground.
  3. Draw your arms shut in to your sides, then bend your elbows in order that your forearms are vertical.
  4. Press your higher arms into the ground, and concurrently arch your low again away from the ground.
  5. Lengthen your arms alongside your physique.
  6. Lengthen your knees outward, away out of your pelvis with the intention to start to carry your again off the ground. Maintain extending your knees outward away out of your pelvis as your pelvis lifts into Bridge Pose. Preserve this outward extension isometrically as you maintain the pose.
  7. I choose extending outward by my legs to carry into the pose, fairly than merely pushing up with my glutes. I’ve discovered that after I push up with my glutes, I overextend my hip joints, which might, over time, put on down the cartilage and labrum. The opposite factor that occurs is that my knees are inclined to splay out to the edges after I merely push up with my glutes. This doesn’t occur after I isometrically prolong my knees outward from my pelvis. You in all probability received’t carry as excessive as you’ll by pushing into your hip joints, however lifting excessive isn’t the purpose! Training sustainably is much extra essential.
  8. Rock facet to facet onto the tops of your shoulders and clasp your palms beneath you. In case your elbows bend if you clasp your palms, apply along with your arms parallel on the ground. You can even maintain a Yoga Strap between your palms to create a stronger grounding in your arms.
  9. Take 5 to 10 deep breaths, stress-free your neck, throat, jaw and facial muscle mass.
  10. To go away the pose, prolong your arms out overhead, alongside the ground and slowly decrease your backbone down onto the ground, lengthening as you go. Repeat should you like.

About Charlotte Bell

Charlotte Bell found yoga in 1982 and commenced educating in 1986. Charlotte is the creator of Aware Yoga, Aware Life: A Information for On a regular basis Apply and Yoga for Meditators, each revealed by Rodmell Press. Her third e book is titled Hip-Wholesome Asana: The Yoga Practitioner’s Information to Defending the Hips and Avoiding SI Joint Ache (Shambhala Publications). She writes a month-to-month column for CATALYST Journal and serves as editor for Yoga U On-line. Charlotte is a founding board member for GreenTREE Yoga, a non-profit that brings yoga to underserved populations. A lifelong musician, Charlotte performs oboe and English horn within the Salt Lake Symphony and folks sextet Purple Rock Rondo, whose DVD received two Emmy awards in 2010.



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