Anatomy of a Pose - Laurel Marsh

 Laurel Marsh

Laurel Marsh

Bridge Pose (Setu Bandha Sarvangasana)

Benefits:      

  • Opens the chest, hip flexors and stretches the spine
  • Strengthens the back body
  • Stimulates the lungs and abdominal organs
  • Helps to alleviate mild depression, fatigue, menstrual discomfort and anxiety

Key Actions:

  • Begin reclined on the back
  • Bend the knees and place the heels directly under the knees
  • Make sure the feet, thighs, and knees are hips width distance apart, forming parallel lines.  The second and third toes of each foot point forward
  • On the exhale press down into the three corners of each foot to lift the hips and torso off the floor without disrupting the alignment of the feet, thighs and knees
  • Lengthen the tailbone towards the knees as the inner thighs spiral down
  • With the arms by the sides of the torso, turn the palms upwards, bringing the arms into external rotation
  • Without sliding the shoulder blades down or disrupting the back of the neck, tuck one shoulder blade in at a time, creating more lift in the chest and protecting C7
  • Option to interlace the hands
  • Stay for several breathes and then release

Modifications:

  • If the feet and/or knees V open, loosing the parallel lines, place a block in between the feet and/or thighs.  Hug inwards to the block to maintain alignment
  • For a more restorative version or if the fronts of the hips are tight, place a block underneath the sacrum