What is bridge pose?
Bridge pose, also known as setu bandhasana in Sanskrit, is a yoga pose designed to stretch the chest and thighs. This pose involves lifting the hips and upper body off the ground, while pressing the hands into the mat, creating a bridge-like shape with the body.
This pose is usually for yoga beginners, mainly done at the end of a practice to help warm up the spine.
How to do bridge pose
When done correctly, the bridge pose can strengthen your core, glutes, and legs. While stretching your chest and shoulders, it also increases your flexibility. Here are 10 steps to follow:
- Lie on your back with your knees bent and feet hip-width apart. Keep your arms at your sides with your palms facing down.
- Be sure to place your feet firmly on the mat and close to your buttocks.
- Tighten your abdominal muscles and gently press your lower back into the floor.
- As you inhale, press your feet down, lifting your hips and spine off the floor at the same time.
- Keep your thighs parallel and your knees in line with your hips, making sure your head, neck, and shoulders are on the floor. Squeeze your inner thighs for balance.
- If comfortable, as your hips lift, you can clasp your hands under your back and press your arms into the mat to help with balance. Be sure to keep your knees in line with your heels.
- As you hold the pose for 30 seconds to 1 minute (or for 5-10 breaths), focus on deep, steady breathing, tightening your glutes and core.
- Keep your chin slightly tucked in to protect your neck, avoid turning your head while holding the posture to maintain alignment.
- Exhale and slowly lower your spine back down to the mat, until your hips lightly touch the floor.
- Repeat 3 sets, 10-15 times each.
Who should not practice bridge pose?
- You should not practice the bridge pose in the late stages of pregnancy because lying on your back can reduce blood flow and cause discomfort.
- People with neck or shoulder problems should not perform this pose.
- People with back injuries should avoid the bridge pose to avoid causing further pain in the spine.
- People with knee or ankle pain may find this pose uncomfortable or risk aggravating joint problems.
- The bridge pose can increase blood pressure, so people with high blood pressure should avoid practicing this pose.
