Bridge Pose

Bridge Pose.jpg

Setubandhasana

Bridge pose is classified as a backbend, however it should be considered as an assessment pose, as well as a great therapeutic pose.  Bridge is a pose accessible to practitioners of all levels, and should not be overlooked by advanced yogis and athletes.

 

How to:  Bridge Pose

Start by lying on your back.  Knees bent, feet FLAT and hips width apart.  Feet should also be parallel and the ankles directly under the knees.  It is important to have the feet parallel to reduce pressure on your low back.  When feet are turned out they close the space in the sacroiliac joint and create more stress on the joint than necessary.  Begin to pelvic tilt and raise your hips off the floor, by pressing down through the feet and arms.  Once your hips are as high as they can get, snuggle your shoulders underneath your upper back and try to interlace your fingers under you.  In time and with practice your fingers will be interlaced and arms will be extended fully on the floor, palms connected.  If you have a tendency to hyperextend your elbows, be cautious here.  

It is important that you get your shoulder blades under you as much as you can.  The further they go under the more they lift your spine off the floor creating a canal underneath you.  This canal lifts the spine from grinding into the floor.  Cervical spine number 6 sticks out a little further than the rest so if you are not properly set up in this pose it is easy to bruise it or feel too much weight.  

It is a help to put a light, soft block between your knees to aid your engagement of the inner thighs.  It is also an amazing therapeutic pose if you put two blocks together, on their highest side directly under your sacrum, clasp your hands beyond the blocks and relax and release into the pose holding for minutes.  Consider sometimes interlacing your fingers the opposite way than you usually do.  This gets your shoulders slightly different and eliminates habit and stagnant practice.

In this pose you should feel a dynamic opposition of pressing down with your arms and feet and lifting the pelvis and chest.  Try to get your chest to meet your chin.  Press your shoulders down away from your ears.

 

Benefits of Bridge Pose

The role of bridge pose is vast.  Done properly and consistently, the most noticeable benefits include:

  • Strengthening the back, glutes, legs and ankles
  • Opening the chest, heart, hip flexors
  • Stretches the chest, neck, shoulders and spine
  • Calms the body, alleviates stress and mild depression
  • Stimulates organs of the abdomen, lungs and thyroid
  • Rejuvenates tired legs
  • Improves digestion


For the lay person or yogi, bridge pose lengthens the front body as well as the back body, creating space between your vertebrae and relieving pressure on the disks.  For people who are concerned about thyroid function the bend in the neck and holding of the pose for lengths of time stimulates sluggish thyroid.  Thyroid is responsible for stoking your calorie burning fire.  In addition, bridge pose supplies the neck with an awesome stretch.  It also holds you (especially if you use blocks for support) in a gentle backbend.  

For the athlete, this pose is a great tool for assessment.  You have a bird’s eye vie of your chest and sometimes abdominal area to observe any imbalances or asymmetry.  This will give you a clue as to what poses you will need to improve your game.  Bridge pose also gives the practitioner a great easy way to open the hip flexors and psoas, which is essential for keeping their back healthy and strong.  It gives them a pose to assist in opening the chest actively, which creates lung space and increases breathe capacity.  When you snuggle the shoulders under it gives an amazing stretch to the chest as well as anterior deltoid.  When practicing this pose be careful not to sink into it too much but remain very active in it at all times.  Finally, holding this pose, without block support will strengthen the hamstrings.

Although you should always consult your physician and research a properly trained teacher before starting a yoga practice, there are a few instances where you should avoid this pose entirely:

  • Neck injuries, unless supervised
  • Those with low back pain or knee pain should use modifications


Have fun exploring this pose and learning about your body.

 

About the Author

Gwen Lawrence has been a practicing fitness professional since 1990. Her current practice includes private yoga training, class instruction and her sport-specific Power Yoga for Sports training program www.poweryogaforsports.com. Gwen’s unique combination of dance, massage and yoga training experience, coupled with her extensive knowledge of anatomy,and nutrition, provide her clients, and athletes with overwhelming benefits. Gwen is the yoga coach for several New York Yankees baseball players, team yoga instructor for the New York Giants, New York Knicks, New York Red Bulls, New York Rangers, several major college teams,including Yale and UNC, and  many youth teams in a variety of sports. She is also the official spokesperson for AFRIN PureSea, and ambassador for Lululemon, her writing appears in Men's Health, Women's Health, Fitness Magazine and shape.com.  She has made appearances on NBC TODAY show and many TV news and national radio shows. Gwen also owns her own Yoga School where she trains people to teach the power yoga for sports system.

Gwen lives in the New York tri state area with her Husband, and three teenage boys.