Bridge Pose (Setu Bandha Sarvangasana) is an amazingly versatile backbend that you can practice in a variety of ways, depending on what you want to achieve and how you use it in a sequence. The posture can also be a precursor to a range of postures with very different energetic benefits —from a heating, stimulating pose like Urdhva Dhanurasana (Upward Bow Pose) to a cooling and calming pose like Salamba Sanvangasana (Supported Shoulderstand).
Bridge can be either a restorative posture or a dynamic way to open and strengthen your body. It opens your thoracic spine (the middle and upper back) and imprints important alignment principles in your lower body that will serve you throughout your practice.
Benefits
Stretches the chest, neck, and spine
Calms the brain and helps alleviate stress and mild depression
Stimulates abdominal organs, lungs, and thyroid
Rejuvenates tired legs
Improves digestion
Helps relieve the symptoms of menopause
Relieves menstrual discomfort when done supported
Reduces anxiety, fatigue, backache, headache, and insomnia
Therapeutic for asthma, high blood pressure, osteoporosis, and sinusitis
Calms the brain and helps alleviate stress and mild depression
Stimulates abdominal organs, lungs, and thyroid
Rejuvenates tired legs
Improves digestion
Helps relieve the symptoms of menopause
Relieves menstrual discomfort when done supported
Reduces anxiety, fatigue, backache, headache, and insomnia
Therapeutic for asthma, high blood pressure, osteoporosis, and sinusitis
Variations
On an exhalation, lift the right knee into your torso, then inhale and extend the leg perpendicular to the floor. Hold for 30 seconds, then release the foot to the floor again with an exhalation. Secure the foot again and repeat with the left leg for the same length of time.
Whether you are new to yoga or have been practicing foryears, you can reap benefits from building a strong Bridge. As youplaywith the pose in itsvarious incarnations, enjoy it. It won’t disappoint you, enjoy the many and strengthening benefits this pose.
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