Bridge pose, which is also called Setu Bandhasana, is a flexibility-enhancing yoga asana or pose. The pose acts as a chest-opener, and with the reclining leads your back also gains strength and mobility. If you lead a sedentary life, then you should definitely be doing this asana. The Bridge pose gives a thorough full-body stretch from the head to the toes, thereby improving physical well-being and mental clarity. Once you enrol in the yoga teacher training in Rishikesh, you can get to learn the Bridge pose in detail.
But for now, you can learn some of the broader aspects through this blog.
How To Do Bridge Pose – Learn At The Yoga School In Rishikesh
The Bridge pose is not just a pose, as it has a deeper symbolism. It helps in forming a connection between different parts of the body. Additionally, it also provides stability. You must learn the pose under the expertise of a dedicated yoga teacher, to make the most of it.
- Lie down on the mat. Place both legs hip-width apart and the hands by your side.
- Slowly, bend your knees and bring your feet closer to your buttocks. The knees must point upwards all this while.
- Keep the arms beside the body, with palms down.
- You can also hold the ankles of your feet with your hands for added support.
- Inhale and then slowly lift the back from the mat, while supporting yourself on the feet, shoulders, and head.
- Make sure that your feet are flat on the ground.
- Do not lift both heels.
- You must thrust the chin into the chest cavity.
- Hold this pose for some time, say around 5-10 breaths, and slowly release. Exhale and slowly lower the body.
- Straighten both legs and then relax in Shavasana.
You can follow up the Bridge pose to gain further benefits.
- Apanasana
- Supta Matsyendrasana
- Viparita Karani asana
Those who have certain bodily issues can also do variations of the same pose. You can learn how to do them all at the yoga school in Rishikesh.
Variations Of Bridge Pose Or Setu Bandhasana
- Raised-legged Bridge Pose – You can lift one of your legs while you are in the midst of the Bridge pose. Extend the leg straight upwards. This engages the core muscles and the glutes, as well.
- Wheel Pose – Also called Urdhva Dhanurasana, you can transition from the normal bridge pose and slowly get into the wheel pose. Press your hands with the palms touching the floor or mat, fingertips pointing towards the feet, and force your body upwards, into a half circle. This variation increases the stretch and hence the intensity of the asana. Support yourself on your feet and your hands.
- Supported Bridge Pose – You can also place a yoga block under your waist behind, for support. This offers more restorative benefits.
Precautions
When you join a yoga teacher training in Rishikesh, you also get to learn about the precautions.
- In yoga, you must not compete with others, but go as per your body’s abilities. Then only you can get all the benefits.
- Do not overarch the lower back when you are in the midst of the asana or pose. Always focus on strengthening the core muscles and stress that part.
- You can also use a yoga block between the knees to keep them aligned with your feet.
- Do not put excessive pressure on the neck and head. Relax them.
- There are certain contraindications of the pose, which you need to keep in mind as well. Let us learn about them underneath.
Contraindications
- Those of you who have severe neck pain or have undergone neck surgery must not practice this pose.
- If you have shoulder injuries, then you also need to avoid this pose.
- Those with a hernia in the spine must consult a doctor before practicing this pose.
- Those who have recently had back surgery must also avoid this pose.
- If you have high blood pressure, then avoid this asana altogether.
Benefits Of Bridge Pose (Setu Bandhasana)
When you join a 200 hour yoga teacher training in Rishikesh, you get huge benefits. The teachers at the best schools will also explain the benefits, as at Maharishi Yoga Peeth. Let us know about a few of them here.
- When you practice the Bridge pose, you get to strengthen and tone your body.
- The body’s flexibility also increases manifold.
- The chest and neck region also gets a good stretch when you practice the pose.
- Your overall flexibility also gets enhanced.
- You will be stimulating the digestive organs, leading to a boost in digestive abilities.
- The chest also gets a stretch, thereby improving respiration.
- Your pelvis is also toned.
Conclusion
If you want to learn such asana in detail, then you must join the 300 hour yoga teacher training Rishikesh. Maharishi Yoga Peeth is one of the few schools teaching the subject with demos and explanations. Learn and teach others yoga in a systematic manner. Get certified today.
