Bridge Pose - Setu Bandhasana (1-2 Eggs)

"The gateways for human health are the respiratory and circulatory systems. When you do Setubandha Sarvangasana the lungs expand automatically. In this asana, the breathing process increases indirectly even without the knowledge of pranayama. That is why patients find relief as there is no strain. The chemicals of the blood change, which gives them health."---B.K.S. Iyengar, Yoga Wisdom & Practice

bridge-pose.jpg

Where To

  • Between the thighs
  • Between the feet
  • Under the tailbone

Why To

  • To maintain the knees hip distance apart placing an Egg between the thighs .
  • To maintain alignment and engage the arches of the feet place an Egg between the feet
  • To release tension in the lower back use an Egg under the tailbone to make bridge a passive posture

How To

Active Version

  1. Start on your mat, lying on your back, with your knees up and feet flat on the floor.
  2. Place an Egg between your thighs and another Egg flat side down between your feet.
  3. Lift the inner ankles toward the knees and draw the outer ankles in.
  4. Ground through all four corners of your feet as your hips lift off the floor part way.
  5. Ensure that your ankles are directly below your knees, shins perpendicular to the floor.
  6. Interlace your hands behind your back, bringing your palms together. If this is not accessible to you, place your arms on the floor, palms facing down.
  7. Tuck your shoulder blades under as you broaden across the collar bones.
  8. Release your inner thighs down toward the floor.
  9. Press into your feet and shift your weight onto your shoulder heads.
  10. As you raise up, try to sustain a level pelvis by softening the pubic bone toward the ground while maintaining the natural curve of the lumbar spine. Do not grip your buttocks.
  11. Press the back sides of your arms into the ground and lift the sternum towards your chin.
  12. Hold here for anywhere from three breaths to three minutes.
  13. Come down slowly, one vertebrae at a time, maintaining length in your spine.

Passive Version

  1. Start on your mat, lying on your back, with your knees up and feet flat on the floor.
  2. Place an Egg between your thighs and another Egg flat side down between your feet.
  3. Lift the inner ankles toward the knees and draw the outer ankles in.
  4. Ground through all four corners of your feet as your hips lift off the floor part way.
  5. Ensure that your ankles are directly below your knees, shins perpendicular to the floor.
  6. Place an Egg round side up or flat side up, parallel to the front of your mat, slightly above your tailbone. Release your weight into the Egg, enabling your pubic bone to soften toward the floor. You may need to play around with the positioning of this Egg to find the right spot for you. Make sure that your tailbone is not tucked under.
  7. Stay here for several minutes.
  8. Press into your feet to lift your hips, remove the Eggs, and lower yourself slowly back onto the floor.
  9. You may wish to counter this pose by tucking the knees into the chest while lying on your back before rolling to the side and coming to a seated position.

When Not To

  • If you have a neck injury, this pose is off limits.
  • If you feel discomfort in your lower back, don’t shift as much weight forward. Keep more weight in the inner edges of your feet.

Andasanas Main Page

Subscribe to our newsletter

Get the latest updates on new products and upcoming sales

No thanks