Bridge pose, also known as Setu Bandhasana in Sanskrit, is a favorite posture of many practitioners. It is a back-bending asana, but don’t let that frighten you. It is easily accessible for most people whether you are just beginning a yoga practice or you have been practicing for years. Another benefit of bridge pose is that there are plenty of variations, adding support or challenge exactly where you need it. Let’s go through the alignments, benefits, and common misalignments (ABCs) of bridge pose together. Then we’ll teach you some of the different variations that you can add into your practice when you’re ready!
Alignment for Bridge
Bridge pose begins on the floor. In Terra Life Yoga classes, we will transition to bridge from a seated position. Put your feet flat on the mat so that your knees are bent towards the ceiling. They should be hip width apart. Then gently roll back so that your torso can relax on the mat. If this transition is too much, you can also set one elbow at a time on the mat to ease your torso onto the floor.
Next, keep your knees bent and the feet flat on the floor hip width apart. Keep the toes and heels in line. Place your arms on the floor next to your body. Press the palms into the mat next to your hips. A good gauge of alignment is trying to brush the backside of your heels with your fingertips.
Now you are ready to fire up the posture! After filling up your lungs on an inhale, you contract the glute muscles and lift the hips into the air. A helpful hint is to imagine you are pressing the feet into the floor so much that the floor is being pushed away from you into the ground. This will ensure that you are really engaging the appropriate muscles on the backside of the body.
After you lift the hips up, hold it at your highest point. You can keep the palms pressing down into the mat, or you can begin to bring the arms underneath your body. Interlock the fingers together and press the palms together. This opens the shoulders and chest deeply.
Finally, bring your neck flat on the floor. Do not bring your head from side to side or lift the neck off the mat. There should be space between your chin and chest, but the chin should not jut up toward the sky so much that your neck arches.
Hold the posture there for a few breath cycles. Take it all in and observe how your body feels.
Benefits of Bridge
Yoga is all about balance, strength, and flexibility. Bridge pose offers all these benefits to the practitioner. It positively effects your body and mind in numerous ways. Here are some of the many specific benefits you can count on:
- Increases strength of gluteus muscles
- Opens the chest and shoulders
- Massages the thyroid gland
- Increases flexibility in hip flexors
- Stretches the spine and neck
- Allows for deep breathing
- Aides digestion
Common Misalignments
Like all postures, bridge pose lends itself to some common misalignments that yogis should avoid. It is important to practice mindfully and guide your body safely into postures. In the photo above, you will notice some of the most common misalignments in bridge pose that can take away from its benefits or risk injury.
- Letting the knees collapse outward or cave inward
- Letting the hips collapse toward the floor
- Twisting the neck
- Forcing the chin into the chest
- Keeping the shoulders out and the chest collapsed
- Turning the toes out
Variations on Bridge Pose
I always say that yoga is a journey that doesn’t have a final destination. There is always some place else to travel to in your postures. Whether you need to travel a few steps back or keep moving forward, bridge pose offers many variations that are suitable for all levels.
The first variation of bridge pose utilizes a block under the hips. This block is used to support you as you build strength in the legs and hips. It is also great for increasing the extension of the spine. The best part of this variation is that as you find your strength improving, you can play with removing the block for a few seconds and then replacing it as you need.
Another variation of bridge pose is to place a folded up towel or blanket underneath your shoulders and head. This extra height provides some added support for your upper body. It can help you learn to relax and encourage your to breath deeper as well.
As I mentioned, variations of bridge can also be used to make the posture more challenging. This variation is an example of that. Enter bridge pose as you would normally. Then place a block between the knees. Squeeze the block tightly so that it cannot fall to the floor. This encourages you to maximize the amount of strength you are building in your legs, but it also allows you to maintain good alignment with your legs and knees hip width apart.
The final variation of bridge pose is also for advancing the posture. Once you get the hips in the air, make sure you have a steady foundation. Then lift one foot off the mat and straighten the leg so the toes are pointing to the sky. Keep the hips up, and don’t let them collapse. You can switch legs half way through the posture or do a second set of the posture with the other leg in the air. Just make sure that you do both legs to balance the strength you’re building on each side.
Conclusion
If you have other variations, tips, or questions about bridge pose please leave them in the comments below. Here at Terra Life Yoga we’re all about supporting and holding each other up just like a bridge, so don’t be afraid to share.
Also look for our next blog post soon. It will talk about the importance of breath in your yoga practice.
Until then, see you on your mat!
~ Teriane
P.S. Have ideas for future posts? Let me know in the comments or via the contact page. Namaste!
