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Bridge Pose

Setu Bandha Sarvangasana

HP_193_Bridge_248.jpg

(SET-too BAHN-dah)
setu = dam, dike, or bridge
bandha = lock

Step by Step

Lie supine on the floor, and if necessary, place a thickly folded blanket under your shoulders to protect your neck. Bend your knees and set your feet on the floor, heels as close to the sitting bones as possible.

Exhale and, pressing your inner feet and arms actively into the floor, push your tailbone upward toward the pubis, firming (but not hardening) the buttocks, and lift the buttocks off the floor. Keep your thighs and inner feet parallel. Clasp the hands below your pelvis and extend through the arms to help you stay on the tops of your shoulders.

Lift your buttocks until the thighs are about parallel to the floor. Keep your knees directly over the heels, but push them forward, away from the hips, and lengthen the tailbone toward the backs of the knees. Lift the pubis toward the navel.

Lift your chin slightly away from the sternum and, firming the shoulder blades against your back, press the top of the sternum toward the chin. Firm the outer arms, broaden the shoulder blades, and try to lift the space between them at the base of the neck (where it's resting on the blanket) up into the torso.

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

Watch a video demonstration of this pose.


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Reader Comments

emma

does anyone know of resources to find the history of this pose?

Anonymous

Seymour, if you look at the various categories found here under Anatomical Focus, there is also a category for poses that stimulate the prostate. Don't be so quick to judge, and maybe practice some more meditation.

Seymour O'Nan

Bridge Pose
Setu Bandha Sarvangasana
Anatomical Focus
Uterus
--
Really? Uterus??? Obviously, YJ must think both females and males have a uterus as a part of their anatomy. Maybe YJ needs to start being a little more inclusive than exclusive in its readership aims.

Thanks, Seymour

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