Bridge Pose (Setu Bandha Sarvangasana) Instructions
Positioning:
1. Starting Position: Lie flat on your back on the yoga mat. Make sure your body is aligned straight, and your arms are resting at your sides with palms facing down.
2. Leg Position: Bend your knees and place your feet flat on the mat, hip-width apart. Your heels should be close enough to touch your fingertips when you reach down.
Movement:
1. Engage your Core: Take a deep breath, and as you exhale, engage your core muscles.
2. Lift your Hips: Press your feet firmly into the mat, and push through your heels to lift your hips toward the ceiling. Your thighs should come off the ground, and your body should form a straight line from your shoulders to your knees at the top position.
3. Position your Arms: You can either keep your arms by your sides or interlace your fingers underneath your back for added support.
4. Hold the Position: Hold the bridge position for 15 to 30 seconds, breathing steadily. Ensure you keep your shoulders relaxed and away from your ears.
5. Return to Starting Position: To come out of the pose, gently lower your hips back to the mat while breathing out.
Tips for Beginners:
- If you find it difficult to lift your hips, you can place a block or cushion under your sacrum for support.
- Avoid turning your head while in the pose; keep your gaze towards the ceiling.
- If you feel any discomfort in your neck or back, ease out of the pose and adjust your positioning.
Benefits:
- Strengthens the back, glutes, and hamstrings.
- Improves flexibility in the spine and opens up the chest.
- Calms the mind and reduces stress.
