Please be safe and warm up with some cat/cow stretches and cobra pose before attempting the traditional variation of bridge pose. Traditional bridge is a deep heart opening and shoulder opening pose, a shape that your body will be happier to make if your muscles are warm.

Please avoid practicing the traditional variation of this pose if you have any kind of neck injury. Scroll down for more variations.

BENEFITS OF BRIDGE POSE:

heart opening
benefits anahata chakra
strengthens the hamstrings, glutes and inner thighs
strengthens the core and low back
promotes thyroid health
alleviates fatigue
reduces insomnia

YOU CAN FIND THIS POSE IN THESE YOGA CLASSES.

TRADITIONAL VARIATION

Lie on your back with the arms extended alongside your body, palms facing down. The feet are flat on the floor and all ten toes are pointing straight ahead. The feet should be about hip distance apart, so the heels are in line with your sit bones. Press into the soles of the feet and lift your hips. Adjust the position of your feet so that your ankles are directly below the knees. Keep the toes pointing forward. Feel the inner thighs magnetize toward one another. If you notice the knees splaying open, put a yoga block or a rolled up blanket between your thighs and squeeze the thighs together.

Feel the spine arch evenly. The sternum and collarbones lift. Snuggle the shoulder blades toward one another so that you’re lifting up onto the shoulders to create space for your neck. You can keep the palms of the hands pressing into the earth, or you can clasp the hands. You could also press the palms of the hands into the lower back for support if desired.

Hold for ten deep breaths, then lower the hips back down. Balance the spine by hugging the knees in toward your chest and then rest in savasana.

KEY POINTS TO REMEMBER:

Toes face forward
Knees over ankles
Inner thighs magnetized toward one another - add a block here if you’re struggling
Avoid clenching your rear - this will put stress on the low back. If this happens, try adding a block between the thighs and squeeze the thighs together.
Snuggle the shoulder blades together, like you’re tucking your shoulders in.

YOGA BLOCK UNDER THE SACRUM

Lie on your back with the knees bent and the feet flat on the floor. Press into the soles of the feet and lift your hips. With the hips lifted, slide a yoga block underneath your sacrum, adjusting the height to your comfort. The higher the block, the deeper the backbend will be. Snuggle your shoulder blades together, coming onto the tops of the shoulders. Tuck the chin into your chest for a stretch in the back of the neck. Let the majority of your weight rest on top of the block. Hold this pose for ten deep breaths or up to five minutes. To come out of this pose, press into your feet, lift the hips and remove the block. Roll yourself over to the side and slowly press yourself up to sit.

NON-INVERTED VARIATION

For this variation, set a yoga block in front of a bolster. Sit down on top of the block and lower yourself back onto the bolster. Adjust your position so that your sacrum is on top of the block and your entire spine is on the bolster. You can keep the feet below the knees and actively press into the soles of the feet, engaging the legs. For a more restorative option, you can take the feet as wide as the mat and let the knees fall in toward one another. Hold for ten deep breaths or up to five minutes.

This is a good option for people with neck pain.

RESTORATIVE VARIATION

If lying flat isn’t comfortable, this variation can give you the same heart opening benefits of bridge pose. Set your bolster with one end over a yoga block, then lie back with the spine along the bolster. Take the arms alongside the body with the palms facing up. This will encourage the shoulders to open. The legs can be straight, or you may bend the knees and place the feet flat on the floor. Rest here for as long as you’d like.

SETU BANDHA SARVANGASANA: BRIDGE POSE