Bridge pose: Things you need to know


Setu Bandha Sarvangasana, or Bridge Practice, is a reclined backbend and chest-opening yogic posture. For newcomers, this asana (position) requires raising the hips and chest simultaneously pushing the forearms into the mats to produce a bridge-like structure with the body for maximum flexibility. Bridge posture is usually completed at the time of a Hatha yoga session after the spine has been warmed up in a standup posture.

Here in this article, we have shared the important tips for practicing the Setu bandha Sarvangasana (bridge pose) and mentioned the variations and modifications. So without any further ado, let’s get started;

4 Ways to Improve Your Bridge Pose

The bridge position is an excellent way to get a deep forehead stretch & ready for more complex bends in your yoga practice. So here are a few tips on how to practice bridge pose:

  1. Do a couple of rounds of practicing. The yoga instructor will guide you throughout two to three sets of bridge posture in most Vinyasa yoga programs. If you’re practicing bridge pose at yourself, add this practice to your routine: every round of, you’ll be capable of lifting your hips higher & arch your back further.
  2. Simply press your feet into the ground. The higher you can raise your hips, the further you push into the top of the foot.
  3. Breathe deeply into your lower belly button. In bridge pose, your inhale-exhale is essential since it can allow you to reach a calm mood and keep the posture for longer periods, allowing you to feel the advantages of the deeper stretch. Inhale deeply into your belly button, letting it grow as you do so. Exhale softly and carefully. As you engage, stay, and leave the asana, take that long, breathe deeply.
  4. Your glutes should be relaxed. Lift your hips with your thigh muscles, then relax your buttocks as fruits on a tree.

How to Practice Yoga Without Getting Injured

If you want to maintain the protection and efficiency of yoga practice, good posture and method are required. Contact your doctor before starting yoga if you have a past or pre-existing health issue. However, you can also do uttanpadasana postures that can be changed to suit your specific demands.

3 Bridge Improvements and Additions

Bridge pose can be supported or modified in several ways:

  1. Make use of a yoga block. To help your lower body, put a block behind your lifted hips when performing the bridge pose. Your tailbone should be right beneath the block. Arrange the block first from the bottom to the top, according to how it feels on the body.
  2. Take your hands on the mat at all times. To increase friction and strength as you lift your hips higher, rather than overlapping your hands below your back, maintain your palm down flat and your forearms on the ground.
  3. Eka Pada should be practiced. Eka Pada, also known as the great pigeon posture, is a difficult bridge position variation. To do these yoga postures, start in a classic bridge pose, then slowly increase one leg off the floor while breathing. To keep your body balanced, try lifting the opposite leg afterward.

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