BRIDGE POSE

 

      
 
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Bridge Pose
YOGA TERM


ENGLISH: Bridge Pose
SANSKRIT: Setu Bandha Sarvangasana

BENEFITS

  • STRETCHES THE SPINE
  • CAN ALLEVIATE LOWER BACK PAIN
  • STRENGTHENS THE ABDOMINALS & CORE 
  • IMPROVES BLOOD CIRCULATION

  • The Bridge Pose is a great way to counteract the high volume of sitting we all do in our daily lives. It realigns the spine, eliminates rounded shoulders and relieves backache.

    INSTRUCTIONS


    STEP 1
    Lie straight on your back on the floor. Fold your knees with feet placed on the floor at a distance of hip-width.

    STEP 2
    Make sure to align the knees with the ankle. Gently lift your back off the floor.

    STEP 3
    Roll in your shoulders. Let the chin touch the chest and balance the body weight on arms, feet, and shoulders.

    STEP 4
    Breathe deeply and slowly. Hold the pose for a minute

    DURATION / REPETITION


    Stay in the pose anywhere from 30 seconds to 1 minute. Release with an exhalation, rolling the spine slowly down onto the floor.

    Start by aiming for three sets of 15-20 reps. 

    COMMON MISTAKES


    Don't let your feet turn out, which closes off the space in your low back. Instead, keep the outer edges of your feet parallel to the outer edges of your mat.

    Don't clench your butt cheeks or push your inner groins toward the ceiling, which strains the low back. Instead, hug your inner knees toward one another and release your inner thighs down toward the floor before lightly lengthening your tailbone toward the backs of your knees.

    PRECAUTIONS


    Since this pose emphasizes on the back and shoulders, understanding what harm it can bring to the same during the pose is essential. It goes without saying that someone with a weak back should take it easy while practicing this pose. People with back pain should avoid performing the Bridge Pose until consulted with a doctor, as this pose could bring more harm to your injury.

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