[Pose Of the Week] Restore Yourself In Supported Bridge Pose (Beginner)

Supported Bridge Pose tutorial

Relieve back pain, relax, refresh, and restore with Supported Bridge Pose…

Supported Bridge Pose (Setu Bandha Sarvangasana) is a restorative yoga variation of Bridge Pose that uses yoga blocks or a very firm bolster to support the sacrum and allow you to relax more fully in the pose. This position allows the spine to be extended with support, and is great for relieving  back pain and reducing stress. You can use other items instead of a yoga block if you wish – just make sure that your support is very solid and stable and able to hold your weight.

This gentle inversion pose helps to improve posture, flexibility, and mobility, relieves lower back pain, and stimulates the core, hips, and hamstrings while stretching the quads and hip flexors.

To modify the pose, change your block to a higher or lower setting, or, for an extra challenge, slowly lift one leg up towards the ceiling while maintaining stability and keeping a long and relaxed spine. Hold for several breaths and then switch legs.

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Use caution if you have back pain or a recent back injury. Pay attention to your body, and come out of the pose or adjust until comfortable if you feel any pain. Those with neck or knee problems, or conditions such as glaucoma, retinal issues, or uncontrolled high blood pressure should avoid this pose.

How to Do Supported Bridge Pose:

  1. Lie on your back with your knees bent and the soles of your feet flat on the floor.
  2. Extend your arms on the floor with your fingers reaching toward your heels. You should be able to just barely touch the backs of your heels with your fingertips.
  3. Keep your feet parallel. Maintain that position throughout the pose.
  4. Press down into the soles of your feet to lift your hips off the floor.
  5. Slide your yoga block under your back directly under your sacrum, letting it rest securely on the bolster. Your arms can stay outstretched on the floor next to your body.
  6. This should be a comfortable position. You may want to stay here several minutes as your body settles into the stretch and gets the benefits of a passive backbend. If the pose causes your back to hurt, remove the block and come down.
  7. To come out, press down into your feet and lift your hips again. Slide the block out from under your sacrum and gently lower your back to the floor.
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Rose S.


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