3 Bridge Pose Modifications for Safety & Comfort

July 21, 2017January 2, 2019

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Having trouble with Bridge Pose? Here are 3 ways to modify it for greater comfort and safety.

Bridge Pose (Setu Bandha Sarvangasana) is a classic yoga pose with a number of different variations. As with most yoga poses, Bridge Pose can be modified to suit your needs.

For example, if you are a beginner, you may find it hard to hold full Bridge, with your hands and feet on the floor. Instead, you may do the common beginner version of the pose that keeps your neck and shoulders on the floor, while just lifting your hips up.

However, even this variation can create strain on the lower back if you aren’t careful.

Below are three modifications from YogaJournal.com that you can try to make Bridge Pose more safe and comfortable for you.

If your knees splay open, compressing your low back …

Try hugging a block between your inner thighs. Keeping your feet parallel and hip-distance apart, place a block at its most narrow width between your inner thighs. Lightly squeeze the block as you lift into Bridge Pose…

If your shoulders are tight …

Try holding a strap between your hands. Once you’ve lifted your hips off the floor, instead of clasping your hands underneath your torso, use a strap to take your shoulder blades deeper onto your upper back… Tug on the strap with both hands as you walk the outer edges of your arms underneath you, lifting your chest higher and broadening your collarbones.

If the back of your neck flattens, or if you have a neck injury …

Try placing a rolled-up hand towel under your neck. You don’t want the roll to be too thick, just large enough to support the curve of your neck. This will lift your chin away from your sternum and keep your neck and spine safe.

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