Free Bridge Pose Yoga Class Handout
Dwi Pada Pitham
Setu Bandha Sarvangasana

Bridge Pose Yoga Class Handout A4

Right-click on the image above to download it

Below are two more yoga class handouts I created for my yoga class in Llandrindod Wells. 

Bridge Pose Yoga Class Handout Downloads

Bridge Pose Handout | MS Word

Bridge Pose Infographic | PDF

If you like the handouts, you’ll love my Yoga Class Handouts Kit.

Bridge Pose Theme
I make connections with other people like a bridge

Blossoming Flower Theme
Bridge Pose teaches you to open up like a blossoming flower to receive love. Backbends require you to open up like a blossoming flower to the world. We expose the soft, more vulnerable parts of our bodies. This feeling of vulnerability can make back-bending challenging and emotionally intense. It can also be very liberating. Backbends encourage us to open the chest and heart, to inhale deeply – actions that symbolise embracing life.

Sanskrit
Dwi Pada Pitham
Setu Bandha Sarvangasana

Modifications

  • Place a thickly folded blanket under your shoulders to protect your neck
  • Slide a block or bolster under your sacrum & rest the pelvis
  • Place a rolled-up blanket between the knees

Precautions

  • Headache
  • Low blood pressure
  • Pregnancy
  • Neck injury

Benefits 

  • Chest, neck and spine stretch
  • Calms the brain
  • Helps alleviate stress
  • Stimulates abdominal organs, lungs & thyroid
  • Rejuvenates legs
  • Improves digestion
  • Helps menopause
  • Relieves menstrual discomfort
  • Reduces anxiety, fatigue, backache, headache & insomnia
  • Therapeutic for asthma, HBP, osteoporosis & sinusitis

Steps

  • Lie supine on the floor
  • Bend knees & set feet on the floor
  • Shuffle heels as close to the sitting bones as possible
  • Exhale and press your inner feet and arms actively into the floor
  • Push the tailbone upward toward the pubis
  • Firm the buttocks and lift them off the floor
  • Clasp your hands below your pelvis
  • Extend through the arms
  • Lift buttocks until thighs are parallel to the floor
  • Stay in the pose for up to 1 minute
  • Release with an exhalation, rolling spine slowly down onto the floor

Bridge Pose Video Tutorial

http://www.youtube.com/watch?v=EU2JS2Pm2EY