An Introduction To Bridge Pose

Bridge Pose (Setu Bandha Sarvangasana) is one of my favourite backbend postures. It not only extends your spine and strengthens your legs and thighs but it also opens your chest and shoulders and can be both dynamic and restorative so it serves you in a number of ways.

• Lying flat on your back with your legs straight out in front of you and your arms by your side and palms facing upwards, bend your knees and place your feet firmly into the mat.

• Bring your heels towards your buttocks and point your knees towards the ceiling.

• Inhale and begin to raise your buttocks off the floor.

• Tighten your buttock and thigh muscles and push your pelvis, lower back and front of body towards the ceiling so your body is resting on your shoulders.

• On the exhale move your arms so they are under your body, from here you can place your hands on the back of your waist to provide extra support ensuring your upper arms are still in contact with the floor.

• Walking your heels towards your shoulders push your pelvis, hips and front of body up a little more.

• Tuck your chin in towards your chest to lengthen the back of your neck.

• If this is comfortable for you stay here but if you want to challenge yourself a little further you can come up onto your toes.

• To come out of the posture, exhale and bring your arms down by your sides with your palms facing downwards and uncurl your spine slowly back down to the floor.

• Relax your back and then stretch your legs out in front of you, keeping your arms relaxed by your sides.