Bridge Pose
Bridge Pose, also known as Setu Bandhasana, is a gentle backbend that strengthens the back, stretches the hips, and opens the chest. This pose is excellent for building strength in the spine and improving flexibility in the shoulders. It is also known for calming the mind and reducing stress, making it ideal for both beginners and experienced yogis.
Correct Technique for Bridge Pose
Here’s how to perform Bridge Pose correctly:
- Starting Position: Lie on your back with bent knees and feet placed hip-width apart. Your heels should be close to your hips.
- Arm Placement: Place your arms flat on the ground at your sides with palms facing down. Press gently with your hands for extra support.
- Lift Hips: On an inhalation, press down into your feet and lift your hips towards the ceiling. Keep the spine long and engage the glutes for support.
- Finishing: Hold the position for 5-10 breaths, then slowly lower your back down to the mat one vertebra at a time.
In this video, Adriene guides you through Bridge Pose focusing on breath and body alignment.
Common Mistakes and How to Avoid Them
Here are some of the most common mistakes in Bridge Pose, along with tips to correct them:
- Overextended Knees: Many tend to overextend the knees. Keep feet hip-width apart and knees directly over the ankles to avoid strain.
- Hip Position: Avoid letting the hips drop down or rise too high. Focus on creating a straight line from knees to shoulders.
- Tight Shoulders: Allow the shoulders to relax and pull the shoulder blades together to open the chest and support the back.
If you need variations or adjustments, you can try these modifications:
- Block Under Hips: For a more supportive posture, place a yoga block under your sacrum for a restorative version of the pose.
- Dynamically Bridge: To create more energy, lift and lower your hips in a flowing motion with your breath.
- Hip Width or Wider: If you experience discomfort in your lower back, you can separate your feet a bit more to create more space and comfort.
Watch this video for a step-by-step tutorial on Bridge Pose, perfect for both beginners and advanced yogis.