Yoga Pose of the Day: Setu Bandha Sarvangasana (Bridge Pose)

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Good Morning!

 

Setu Bandha Sarvangasana (Bridge Pose)

 

SET-too BAHN-dah, setu = dam, dike, or bridge, bandha = lock

 

This active version of Bridge Pose calms the brain and rejuvenates

tired legs. This pose 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.

 

Contraindications/Cautions

Neck injury: avoid this pose unless you are practicing under the

supervision of an experienced teacher.

 

Procedure

Lie on your back on a firm surface. Bend your knees and place your

feet flat on the floor, close to your body, hip-distance apart, and

parallel to each other. Place your arms alongside your body, palms

down. Exhale and rotate your pelvis back, pushing the small of your

back into the floor. Inhale and lift your back off the floor,

vertebra by vertebra, beginning with your tailbone. Keep your knees

hip distance apart, activate the muscles at your tailbone, and your

chest and hips lifted.

 

Visualize a straight line running from your chin, to your sternum, to

your pubic bone. Soften your gaze; quiet your hearing; relax your jaw

and throat. Breathe evenly and comfortably throughout the pose. Hold

the pose for 15 - 30 seconds, not working into discomfort.

 

To come out of the pose, resist with your pubic bone and activate the

muscles at your tailbone as your spine comes down to the floor,

vertebra by vertebra, beginning with your upper back. As you come

down, stretch your spine toward your heels.

 

 

Variation

Eka Pada Setu Bandha Sarvangasana (pronounced ACHE-ah PAH-dah, eka =

one, pada = foot or leg)

 

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.

 

 

Andrew " Guruji " LMT, MT-BC, CA

Peacefulmind.com

Alternative medicine and therapies

for healing mind, body & spirit!