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Yoga Poses Bridge Pose

Yoga Poses Bridge Pose

Introduction: The Bridge pose or Setu Bandhasana is a beginning backbend that works with gravity to open the entire chest & shoulder area. Besides massaging the thyroid gland, this pose also stretches the thighs and hip flexors.

Type of Level: Bridge pose comes under beginner’s level. So, if you are about to start with the yoga poses, include this one in your workout.

How to Perform:

  • Lie on your back with both the knees bent and feet flat on the floor with the hips wide apart
  • Move your arms alongside the body, palms facing down. The fingertips should slightly touch the heels
  • Press your feet on the floor, inhale and slowly lift your hips up, rolling your spine off the floor
  • Gently roll your shoulders and lift the chest up without bringing the chin down. Engage your legs and buttocks to lift the hips higher. You can also interlace your fingers and push your hands on the floor to lift the hip section a bit more up. Just make sure that both the thighs are parallel to each other
  • Breathe easily and hold for 5-8 breaths
  • Hold onto the posture for a minute and exhale as you slowly bring your spine back to the floor
  • Repeat the process

Benefits of Bridge Pose (Setu Bandhasana):

  • Strengthens the spine and back muscles
  • Stimulates the nervous and endocrine system
  • Relieves the tired back and energizes the body
  • Reduces thyroid problems
  • Calms the brain and relaxes the mind
  • Improves digestion
  • Helpful for patients dealing with high blood pressure, asthma and osteoporosis
  • Helps alleviate any symptoms caused by menopausal effects and tired feet

Best Place to Perform: It is recommended to practice the bridge pose in a ventilated and noise-free room. Also, make sure that you perform the yoga on a clean, smooth surface.
Precautions While Performing Bridge Pose:

  • People with knee, back, neck or shoulder injury should not perform this pose without consulting their doctors
  • Pregnant women who are in their last trimester (6-9 months) should avoid the Bridge pose
  • It’s always good to practice the pose under the supervision of an experienced yoga teacher/performer
  • While performing the bridge pose, take care that your thighs and feet are parallel to each other
  • It is advisable to place a yoga mat or a folded towel under your shoulders to reduce pressure on the shoulders and neck. This will also prevent slipping
  • Do not put any pressure on your neck. If you are experiencing any pressure on the neck, quit the pose
  • Last but not the least, perform within your limits.