Bridge Pose is a calming and opening beginner level yoga pose. Here are a few tips and modifications for doing Bridge Pose…

This week’s featured pose is Bridge Pose (Setu Bandhasana). This beginner-level yoga pose is a calming pose that helps to open up your shoulders and chest, stretch your thighs and hip flexors, and increase spinal flexibility. It also strengthens the back, glutes, and hamstrings. Bridge Pose is a foundational yoga pose found in just about all branches of yoga, and there are a few variations, but below are the general instructions for the basic version.

How to Do It:

1. Lie on your back, bend your knees, and place your feet flat on the floor about hip-width apart. Ankles should be straight down from your knees.
2. Lift your pelvis and hips, putting your weight on your shoulders and upper back.
3. You can either leave your arms on the floor parallel to your torso, or clasp your hands on the floor beneath your hips to deepen the stretch in your shoulders.
4. Breathe deeply and slowly, and hold for several breaths. Or, if you’re doing Kundalini yoga, you can also do “Breath of Fire” in this pose.

Watch the short video below for a demonstration:

Cautions & Modifications:

Make sure to keep the edges of your feet parallel to the edges of the mat – don’t let them turn out. Also, be careful not to clench your buttocks – instead, try to relax your inner thighs, and lengthen your tailbone towards your knees. If you have trouble with this, try placing a block between your inner thighs, and squeeze as you hold the pose to release your lower back.

You can also modify this pose by grasping a strap instead of clasping your hands together. Gradually work on moving your hands closer together on the strap, until you are able to do the full pose. You can also place a small, rolled up hand towel under your neck for comfort if desired.

Image Source: Yoga.com