Secrets of Performing Setu Bandha Sarvangasana, Bridge Pose Technique in Yoga, Benefits of the Asana

Setu Bandha Sarvangasana – one of the most versatile yoga poses , capable of activating energy or, conversely, having a restorative and calming effect – depending on the goals you are pursuing. The bridge pose itself is effective and self-sufficient, but can also be a great accompanying pose to both the warming Urdhva Dhanurasana and the calming Salamba Sarvangasana .

Execution Technique

Step 1:

Lie on the floor, if necessary place a folded blanket under your shoulders to protect your neck. Bend your knees, pull your feet as close as possible to your buttocks (you can pull your feet as close as possible to your pelvis with your hands). Feet parallel to each other, toes pointing straight ahead. Hands lie on the floor along the body, palms down.

Step 2:

Exhale and, pushing your tailbone towards your pubic bone, lift your pelvis up. Keep your hips and knees parallel to each other. Feel the stretching of the entire front surface of your thighs. Raise your pelvis until your hips are parallel to the floor.

Step 3:

Leaning on your shoulders, put your hands under your buttocks and clasp your palms together, pull your arms harder towards your feet. Do not strain your neck – the weight should be on your shoulders. Strengthening your arms, expand your shoulder blades and try to lift the space between them and at the base of your neck.

Step 4:

Stay in the pose for 30 seconds to 1 minute.

Exiting the Pose

With an exhale, slowly lower your spine and hips to the floor.

Asana Adjustments / Control Points

1. when bending, push up both your tailbone and shoulder blades. Imagine that your shoulder blades are a pair of hands lifting your chest up.
2. open your chest, moving your shoulders outwards (stretch them to the sides and twist them inwards);
3. do not strain your buttocks, bend by pushing your tailbone up;
4. do not spread your knees to the sides, but do not bring them together – your hips and knees should be strictly parallel to each other;
5. if you feel discomfort in your knees when stretching upwards, stop at the height at which you feel comfortable, avoid pain;
6. after entering the asana, do not turn your head to avoid neck injuries.

Benefits

Contraindications

Preparatory Yoga Exercises

• Bhujangasana ;
• Urdhva Mukha Shvanasana .

Advanced Practice

Entering the asana, lift your heels off the floor and push your tailbone towards the ceiling. Maintaining the height of the bend, lower your heels to the floor. Repeat this sequence (lifting the heels – increasing the bend – return while maintaining the height of the bend) several times.

Variations

1. Simplified version Beginners may have weakened arms and shoulder girdle, so when entering the asana, there may be a feeling that the shoulders are sagging. At this moment, it is very important not to try to pull them strongly away from the ears – otherwise you can overstretch and injure your neck. Instead, it is better to raise your shoulders slightly towards your ears and focus on pushing your shoulder blades and spine up towards the ceiling.
2. Complicated version - Eka Pada Setu Bandha Sarvangasana (bridge pose with leg raised upwards) Perform Setu Bandha Sarvangasana. On the exhale, pull your right leg towards your body and, keeping your weight on the remaining support points (left foot, shoulders), extend your leg upwards perpendicular to the floor. Hold the pose for 30 seconds, then on the exhale return your leg to its original position. Repeat the asana with your left leg for the same period of time.