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Beginnerसेतु बंध सर्वांगासन · সেতু বন্ধ সর্বাঙ্গাসন
Bridge Pose
Bridge Pose strengthens the back, opens the chest, and gently stimulates the thyroid. It is equally useful as an active strength-builder and as a restorative posture (supported on a block).
How to Practise
- 1
Lie on your back with knees bent, feet flat on the floor, hip-width apart.
- 2
Place feet so you can just barely brush fingertips to heels.
- 3
On an inhale, press feet and arms into the floor and lift hips toward the ceiling.
- 4
Clasp hands beneath the body and shimmy shoulders together. Open the chest.
- 5
Hold for 30 seconds to 1 minute. Release on an exhale, rolling down vertebra by vertebra.
Cautions & Contraindications
Neck injury (do not turn the head in this pose).
Benefits
- ✓Strengthens back, glutes, and hamstrings
- ✓Opens chest and lungs
- ✓Stimulates thyroid and abdominal organs
- ✓Relieves mild depression and anxiety
- ✓Helps with insomnia