Here is one of the most important asana’s I teach - Bridge Pose or Setu Bandhasana.
If you have ever worked with a Physical Therapist to recover from an injury, you’ve likely practiced Bridge Pose, but may have been unaware of the posture's full capacity as a healing modality, especially when practiced along with conscious deep breathing.
Bridge is a rejuvenating backbend that will open your chest up and help you maintain a healthy spine while offering a full spectrum of additional benefits perhaps like no other pose does.
Perform Bridge Pose to become more alert in body and mind while enjoying the following 13 other benefits, as this pose:
🌀Stretches the chest, neck, spine, and hips
🌀Strengthens the back, buttocks, and hamstrings
🌀Improves circulation of blood
🌀Helps alleviate stress and mild depression
🌀Calms the brain and central nervous system
🌀Stimulates the lungs, thyroid glands, and abdominal organs
🌀Helps relieve symptoms of menopause
🌀Reduces backache and headache
🌀Reduces fatigue, anxiety, and insomnia
🌀Rejuvenates tired legs
🌀Relieves symptoms of asthma and high blood pressure, and is
🌀Therapeutic for hypertension, osteoporosis, and sinusitis
To perform: Lie flat on your back with arms at your sides, palms down. Bend your knees and place your feet flat on the floor. Keep your feet hip width apart, parallel to each other, and as close to the buttocks as possible. Simultaneously, press your arms and feet into the floor and begin lifting your hips towards the ceiling. Try to distribute your weight equally on the inside and outside of your feet.
Now, move your breastbone towards your chin, keeping your chin lifted only slightly as not to flatten the back of the neck. In order to keep the lower back extended, keep the knees over the ankles, perpendicular to the floor. Your buttocks should be firm, but not clasped, your inner thighs energized.
Lift your hips as high as you are able without breaking position. There will be a little weight into the upper back as you try to keep your shoulder blades shifted down along the spine.
Hold this pose for 5 to 15 breaths.
To come out of Bridge Pose, release on an exhalation, rolling your spine down onto the floor, beginning your descent with the upper back, middle back then laying the hips down as you release your energy.
Repeat twice more.
Practice Bridge daily to maintain flexibility of your spine and receive its full healing benefits.