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Prime Women Yoga: Bridge Pose (Setu Bandha Sarvangasana)

February is here and I love bringing out all the heart-opener yoga poses to open, stretch, and make you feel just plain good. One of my favorites to share is this month’s Bridge Pose (Setu Bandha Sarvangasana). Backbends are not everyone’s favorite pose and can be very intimidating. However, Bridge Pose is a great way to receive all the benefits of back-bending without the stress of actually doing one. If you sit a lot during the day at work or driving, this is a really great pose to revitalize the legs and stretch the shoulders. All you need (once you get home and settled in) is a mat and the floor. If you have any questions, please drop me a message here and  I would be happy to help. Thank you for including PRIMEWomen in your exercise routine and I will see ya’ll again in March!

Benefits:
– Opens the chest, heart, and shoulders
– Stretches the spine, the back of the neck, the thighs, and the hip flexors
– Increases lung capacity
– Improves digestion and helps to regulate metabolism

Bridge-Pose

Instructions:
1. Lie on your back with your knees bent and feet firmly planted flat. Extend your arms straight on the ground, palms flat.
2. Exhale as you lift your hips toward the ceiling.
3. Draw your tailbone toward your pubic bone, holding your glutes off the floor. Do not squeeze your glutes.
3. Roll your shoulders back and underneath your body. Straighten your arms as much as possible, pressing your forearms into the ground. Reach your fingertips in the direction of your heels.
4. Keep your thighs and feet parallel — do not roll to the outer edges of your feet or let your knees drop together. Press your weight evenly across all four corners of both feet.
5. Hold for up to one minute. To release, Exhale as you slowly roll your spine along the floor, vertebra by vertebra. Allow your knees to drop together.

Beginners:
If you’re having trouble keeping your hips lifted place a block or bolster under your sacrum (the spot on your lower back directly above your tailbone) to support your pelvis. Allow your weight to rest on the block.

Contraindications and Cautions:
Do not perform this pose if you have a neck or shoulder injury

Have any questions about yoga and its poses? Email us and we might feature them in a future article!

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