Sethu Bandha Sarvangasana (Bridge Pose)
Sethu Bandha Sarvangasana (Bridge Pose) is an excellent stretch for both the front torso and back of the body that is considered a wonderful counterpose to the forward bends. As the name suggests, in this pose you make what looks like a bridge of your body, supported by your hands. Even though a little difficult and strenuous in the beginning, in time everyone gets accustomed to it and even enjoys doing the pose. Best of all, there are innumerable health benefits to be derived from performing this yoga posture.
How to do Bridge Pose Step by Step
1. This pose is normally done after Salamba Sarvangasana (Supported Shoulderstand) and Halasana (Plow Pose). From the Plow Pose you inhale and raise your legs till you are back in Salamba Sarvangasana (Supported Shoulderstand). Now, without stopping there, bring your hands down to your lower back and keep dropping your legs till your feet touch the floor.
2. In the beginning, you may not be able to touch the floor without bending your knees, but don’t worry; in time, with regular practice you will be able to. Alternately, you may touch the floor with bent knees, then try and straighten out your legs.
3. Draw in your shoulder blades as you do this and push them away from the center of your body and down towards the mat. At the same time, firm up your thighs, knees and calf muscles, but keep your belly soft. Throw your head back, gently, and gaze either at the ceiling or, better still, at the wall behind.
4. Keep stretching your legs forward and try to keep your feet flat on the floor. Initially, you may find yourself resting on your heels, but don’t let that bother you. Next time, resist the urge to rest on your heels and, right from the start walking your feet flat footed till they are stretched to the limit. Concentrate on the rise and fall of your belly as you continue to breathe normally.
5. At first you may not be able to hold the pose for any more than 10 – 15 seconds. But, given the time, you will gradually be able to go up to one minute , even.
6. To exit the pose, exhale deeply and gently take your elbows further apart and let your butt and back sink onto your mat. Then rest your neck and head and lie in Shavasana (Corpse Pose) for a few seconds, maybe even up to a minute, depending upon how long you held the pose. Never try this pose twice in consequence.
Benefits of the Bridge Pose
- Strengthens and stretches the deep hip flexors (psoas), the entire front torso, the back, ankles, thighs, groins, chest, abdominal and back muscles
- Stimulates the organs of the chest, neck and abdomen
- Helps to improves posture by giving a good stretch and massage to the spine
