HOW TO: Bridge Pose (Setu Bandhasana)

Bridge Pose

This mild backbend is one that can be enjoyed by beginners and advanced yogis alike.  It has so many benefits and is such a great way to rejuvenate the body and mind.  Just practicing this pose for a brief time several times a week will help you quickly recognize both the physical and mental benefits.

Instructions:

Begin by lying on your back on your yoga mat.

Bend your knees and place the soles of your feet on the mat, bringing them as close to your sitting bones as possible.

Rest your arms alongside your body with your hands face down.

Press evenly into both feet and begin to lift your pelvis up towards the ceiling.

Lift your spine off the mat and press into the mat with your shoulders.

Ensure your feet are hip distance apart and engage your arms, legs, and glutes to lift your hips even higher.

Stay here or roll onto the outer edge of the upper arms and interlace your fingers underneath your tailbone. Press the palms together and keep your chin tucked into your chest.

Hold for 30 seconds to 1 minute.

Benefits: 

Stretches and opens the chest neck, spine, and hips

Strengthens the back, glutes, and leg muscles

Calms the brain and helps relieve stress

Stimulates the abdominal organs

Improves digestion

Reduces back pain, fatigue, and anxiety

Strengthens and tones the core muscle

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