Bridge pose is a basic Back bend

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Bridge Pose (setu bhandasana)


Bridge poseOur next of our free yoga poses is setu bhandasana, a basic back bend that strengthens the back and opens the chest.

One thing to make sure of in this pose is that your weight is evenly distributed between your shoulders and feet

NOTE: In this pose you should relax your shoulders away from your ears, BUT be careful not to overstretch your neck .

As with all yoga poses breath evenly while performing the pose.

A resource for you that is very helpful in training this pose as well as others is Scientific Keys Vol 1 - The Key Muscles of Hatha Yoga, It is an excellent book that details the muscle and bone alignments for this pose as well as many other postures. It has brought my training to a whole new level. (The ability to visualize what is happening inside the body can really make allot of the more difficult poses easier to do). They have a free first chapter on the site, I encourage you to check it out.


How to do this pose.

1. Lie on your back with your knees bent and your feet flat on the floor, about hips width apart. Your heels should be on the floor directly under your knees.

2. Place your arms on the floor along side of your body, palms down.

3. Exhale as you lengthen the spine and press your lower back into the floor

4. Inhale as you press your feet into the floor and life your pelvis off the floor as high as is comfortable for you. As seen in the picture you also can use your hands to support you or you can leave then palm down on the floor

5. Hold the pose for 30 seconds to 1 Minute

6. To come out of the pose exhale as you roll your spine down to the floor one vertebra at a time, hips touching the floor last.

You should be careful performing bridge pose if you have neck, shoulder, back or knee problems. Avoid this pose completely if you have a serious knee injury, high blood pressure or heart disease. Also come out of this pose should you feel any discomfort in your neck or shoulders.

I wish you all the best,


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