How to do Bridge Pose in Yoga

Bridge pose, or setu bandhasana sarvangasana, is a classic yoga posture that can help relieve low back pain and build leg strength. Using a lightweight foam yoga block will help teach the legs to work and create length in the low back. Muscles of the legs (hamstrings) and hips (gluteus maximus) are strengthened and the shape of the pose can provide a gentle traction to the low back. Learn bridge in stages: first with arms overhead, then with the yoga block between the inner thighs and, last, by adding the arms with hands interlaced behind the back for the complete expression of the pose.

Instructions

Difficulty: Moderately Easy

Things You’ll Need:

• 1 lightweight foam yoga block

1. Lie on your yoga mat or directly on the floor and have your 1 lightweight foam yoga block nearby. Bend both knees and place your feet flat on the floor so that each knee is directly over its ankle. The feet should be about hips-width distance apart. Lie back so that your shoulders and head are on the floor. Let the weight of your hips and back of the shoulders sink into the floor and draw the shoulders down from the ears. Point your chin towards the chest so that your chin is not jutting up towards the ceiling. There is space below your neck and the low back (lumbar), so that you are maintaining these natural curves in your spine before, during and after you exit bridge pose.
2. Next inhale and press into the feet and lift the hips so that they are completely off the mat. Also lift the arms and reach them overhead so that you can place the back of your hands onto the floor above your head. To remain steady in bridge pose, press the 4 corners of each foot into the floor and activate the tops of the thighs, the quadriceps. If your hips sink, press more into the feet and keep the hips lifted.
3. While the hips are off the mat, point your tailbone towards the back of your knees as you stay in the pose.The tendency is to press the hips up towards the ceiling and that would compress the low back. By thinking of your tailbone as a kind of arrow, direct the tailbone away from you to lengthen the low back instead of arching it. To rest, lower down the hips and lower your arms so that you are completely lying flat on the floor.
4. Now place the lightweight foam yoga block between your thighs and repeat the pose. This time with the yoga block between the inner legs, highlight the inner thighs and draw them downward. This action will prevent the knees from splaying out to the sides. This action will also create a broadness in the lumbar and sacrum so that you are not arching and compressing the low back.
5. Keeping the block where it is, now bring your arms underneath your back and interlace the fingers lightly. Draw the knuckles of your hands towards the backs of your heels. If your upper back muscles are tight and interlacing the fingers creates any discomfort in the neck or shoulders, modify by placing the hands flat by your sides on the floor and pressing into the palms. The front of your ribcage should be softening into the belly to not puff the chest up. There is space below the neck so that you are not flattening the back of the neck into the floor. Continue to breathe in bridge pose for a few more breaths and then rest by lowering the hips down and removing the yoga block.
6. Rest by bending your knees and drawing them in towards the chest and wrapping the arms around the ships and rolling left to right on the low back. To exit the pose, roll to the right side and come up to sit.

Tips & Warnings

• If you have severe low back pain, learn bridge with an experienced yoga teacher.
• Bridge can be done safely with or without the yoga block placed between the inner
• thighs.