Lie supine. Bend knees. Set feet on floor. Heels close to sitting bones. Press inner feet and arms into floor. Push tailbone up. Lift buttocks. Clasp hands below pelvis. <\/p>\n
Setu Bandha Sarvangasana (SEY-tu-BAHN-duh sahr-vahng-GAHS-ah-nuh)<\/p>\n
In Sanskrit, Setu is \u201cbridge,\u201d Sarva is \u201call,\u201d and Anga is \u201climb.\u201d In Setu Bandha Sarvangasana<\/em>, the pose you make with your body uses all your limbs to create a bridge. Make a mental picture of a bridge over tranquil water as you breathe deep and raise your bridge.<\/p>\n Bridge pose is also known as Dwi Pada Pitham, Setubandha Sarvangasana, Setu Bandhasana, Kandhrasana, Dwi Pada Pitham, Shoulder Pose, and Two-Legged Table.<\/p>\n Lie supine. Bend knees. Set feet on the floor. Heels close to sitting bones. Press inner feet and arms into the floor. Push tailbone up. Lift buttocks. Place hands under hips. Raise left leg. Hold. Lower left leg. Repeat with the right leg. Release hands. Lower slowly to mat.<\/p>\n Adding some of the modifications below turns Bridge pose into a great workout – all without standing up!<\/span><\/p>\n A) Bridge pose with a blanket under the shoulders.<\/p>\n B) Bridge pose with a block below the shoulders.<\/p>\n C) Bridge pose with a block (or bolster) below the lower back bringing the back of the crown of the head to the mat.<\/p>\n D) Bridge pose with feet close to a wall to prevent slipping.<\/p>\n E) Bridge pose with one leg raised<\/a>.<\/p>\n F) Bridge pose with arms behind<\/a>.<\/p>\n G) Bridge pose with the ankle on a knee<\/a>.<\/p>\n H) Bridge pose with hands placed on hips<\/a>.<\/p>\n I) Bridge pose on your head<\/a> (advanced).<\/p>\n J) Bridge pose with a partner<\/a> (partner yoga).<\/p>\n K) Bridge pose with a block between the thighs.<\/p>\n A) Cat-Cow pose<\/a><\/p>\n B) Cobra pose\u00a0<\/a><\/p>\n C) Sphinx pose<\/a><\/p>\n D) Upward facing dog pose<\/a><\/p>\n Most yoga teachers will get their students in the Knees To Chest pose<\/a>, or Knees To Head pose <\/a>after they’ve completed the Bridge pose.<\/p>\n Yes. This “go-to” backbend can be performed restoratively (a resting Yin pose) or dynamically (a Yang strengthener).<\/p>\n The pose you make with your body uses all your limbs to create a bridge. So, the obvious theme is “Building A Bridge”. You could ask your students, when they are in the pose, to make a mental picture of a bridge over tranquil water as they breathe deep while raising their bridge.<\/p>\n Also, any of the “10 benefits” below can be turned into the theme for your yoga class (e.g. posture perfect theme).<\/p>\n Any of the 10 “benefits” below can be turned into the theme for your yoga class (e.g. “posture perfect” theme).<\/p>\n Benefit 1: Posture Perfect\u00a0<\/strong> Benefit 3: Hip Flexor Stretch<\/strong> Benefit 4: Brain Health<\/strong> Benefit 5: Back Strengthener<\/strong> Benefit 7: Heart Chakra Awakener<\/strong> Benefit 8: Breath Mastery<\/strong> Benefit 9: Energy Elixir<\/strong> Benefit 10: Fear Blocker<\/strong> Lie supine. Bend knees. Set feet on floor. Heels close to sitting bones. Press inner feet and arms into floor. Push tailbone up. Lift buttocks. Clasp hands below pelvis. Bridge Pose FAQs What is the Sanskrit for Bridge pose? Setu Bandha Sarvangasana (SEY-tu-BAHN-duh sahr-vahng-GAHS-ah-nuh) In Sanskrit, Setu is \u201cbridge,\u201d Sarva is \u201call,\u201d and Anga is […]<\/p>\n","protected":false},"featured_media":67036,"template":"","format":"standard","meta":{"_acf_changed":false,"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":""},"pose_category":[117,30],"pose_types":[33,34,35,42,43,41,192,45,39,49],"pose_anatomy":[52,54,55,56,57,59,60,61,62],"pose_chakras":[70,67,66,69,68],"pose_therapy":[71,74,75,77,82,83,84,88,89],"pose_drishti":[98],"pose_dosha":[100,99],"pose_meridian_lines":[199,202,207,208],"class_list":["post-56987","yoga_pilates_poses","type-yoga_pilates_poses","status-publish","format-standard","has-post-thumbnail","hentry","pose_category-seated-floor-yoga-lesson-planner","pose_category-yoga-lesson-planner","pose_types-arm-balance","pose_types-back-bend","pose_types-balance","pose_types-chest-opener","pose_types-hip-opener","pose_types-inversion","pose_types-object","pose_types-seated-floor","pose_types-stretch","pose_types-supine","pose_anatomy-arms-shoulders","pose_anatomy-core","pose_anatomy-hamstrings","pose_anatomy-hips","pose_anatomy-knees","pose_anatomy-middle-back","pose_anatomy-neck","pose_anatomy-psoas","pose_anatomy-wrists-arms","pose_chakras-crown-centre","pose_chakras-heart-centre","pose_chakras-solar-plexus-centre","pose_chakras-third-eye","pose_chakras-throat-centre","pose_therapy-anxiety","pose_therapy-back-pain","pose_therapy-confidence-building","pose_therapy-depression","pose_therapy-headaches","pose_therapy-herniated-disc","pose_therapy-indigestion","pose_therapy-poor-posture","pose_therapy-stress","pose_drishti-up","pose_dosha-pitta","pose_dosha-vata","pose_meridian_lines-bladder","pose_meridian_lines-kidney","pose_meridian_lines-spleen","pose_meridian_lines-stomach"],"acf":[],"yoast_head":"\n
\nWhat is Bridge pose also known as?<\/h3>\n
\nWhat are the Bridge pose teaching steps?<\/h3>\n
\nWhat are some Bridge pose modifications?<\/h3>\n
\nWhat are some good gentle backends to use as preparation poses?<\/h3>\n
\nWhat’s a good counter pose?<\/h3>\n
\nCan I use Bridge pose as a resting pose?<\/h3>\n
\nHow can I use the Bridge pose as the theme for my yoga lesson plan?<\/h3>\n
\nWhat are the benefits of backend postures?<\/h3>\n
\nIf you work a job where you are sitting most of the time, it is likely that your posture is hunched (unless you are aware of your posture and correct it). People also hunch when they are looking at their cell phones \u2013 next time you go out, watch someone as they text or play on their phone. Their shoulders will often be hunched, and their neck protruded forward. Backbends help counteract the damage of bad posture by bending the spine in a direction it isn\u2019t used to. They help to realign our vertebrae while at the same time stimulating the sympathetic nervous system. They open the chest, lengthen the spine, and strengthen the upper back, all of which make our posture more straight.
\n
\nBenefit 2: Shoulder Opener<\/strong>
\nBackbends are great for helping open shoulders – an area where most of us hold tension. Most people have shoulders that are rolled in, and a head that is cranked forward \u2013 this makes our breathing shallow and lungs compressed, making us feel less than optimal. Practising backbends will crack open this area, and subconsciously encourage rolled-back shoulders.<\/p>\n
\nThe hip flexors are the muscles that allow us to lift our knees and bend at the waist. They\u2019re found deep in the abdominal cavity, and cause pain for many individuals (especially if you are a runner or bicyclist). The pain is often felt in the upper groin region where the thigh meets the pelvis. Backbends are great hip flexor openers, as they extend the hips and give these muscles a chance to stretch. Be careful, however, as tight hip flexors can make backbends a little difficult, and may require other hip-opening exercises beforehand to get the really deep hip stretch that backbends will give.<\/p>\n
\nChronic back pain, which can be restored through backbends, has been linked to lowering grey matter in the brain. Take your brain to the spa with a backbend.<\/p>\n
\nYou can easily gain spinal strength with the help of backbends. I\u2019ve been practising for almost two years and I\u2019ve noticed a huge difference in how much stronger my back is. Backbends require lifting the body against the force of gravity, which helps build strength. Cobra pose<\/a>, Camel pose<\/a>, King Pigeon pose<\/a>,\u00a0Upward-Facing Dog pose<\/a>, and Bridge pose<\/a> are all backbends and fab spine-strengtheners.
\n
\nBenefit 6: Back Pain Buster
\n<\/strong>If your back hurts practice gentle backbends. Our back is often in a state of chronic pain because we spend so much time bending forward, and not backward. When we start practising backbends, we counteract the impact of continuous forward bending and ease stress on parts of the spine that are often stuck in the chronic forward position. This will also help you stand straighter, which again, is another reason so many people experience back pain.<\/p>\n
\nBackbending opens up the chest (heart space), which is connected to our sense of well-being and connection with others. Many people get emotional when they do a deep backbend (like the Cobra pose<\/a>, Camel pose<\/a>, King Pigeon pose<\/a>,\u00a0Upward-Facing Dog pose<\/a>, or Bridge pose<\/a>). Whether you\u2019re flexible or not, you may experience a tsunami of different emotions when first learning how to bend your back. One of the deepest lessons in the yoga practice is about bringing energy up the spine and cleansing the nervous system. Backbends thrust your full life force up through this central channel and burn through blockages along the way. When one of these blockages gets triggered it really does not matter whether you are doing a deep backbend or a beginner backbend, because the emotional state that gets triggered is really of paramount importance. Don\u2019t run away when things get tough and emotional \u2013 backbends are an amazing thing you can do for your body and will make you a stronger individual both mentally and physically. Remember to breathe through it.<\/p>\n
\nBackbends help open the shoulders and chest, getting rid of the tension that cramps our lungs and makes breathing shallow and uneasy. Once our chest starts to open, there is more space created for our lungs, allowing for deeper breathing and thus more oxygen flow through the body (this translates to better mental and cardiovascular function).<\/p>\n
\nBackbending is a great way to give yourself a boost of energy. If you\u2019ve ever done a backbend, then you\u2019ve felt that rush of energy that invigorates the whole body. Your breath feels deeper and your sense of awareness sharpens. Backbending helps stimulate all chakras in the body and clears energetic blocks that make way for a huge boost of energy \u2013 not only that, but they increase our breathing ability, and breathing is key to truly embracing the life force that makes us feel alive.<\/p>\n
\nMany people fear backbends, especially intense ones like the King Pigeon pose<\/a>, Upward-Facing Dog pose<\/a>, and Bridge pose<\/a> that make us move outside of our comfort zone. However, once you step out of that zone, you\u2019ll really start to notice the change. Facing our fears and coming face-to-face against our physical edge teaches us to develop patience \u2013 especially with back bending when we are forced to form a deep trust with ourselves.<\/p>\n","protected":false},"excerpt":{"rendered":"