Table of content
Preparation
Lie on your back, body relaxed, legs together, palms on the floor. Inhale, exhale, and relax.
Getting into position
Bend the legs at the knees and bring the heels close to the buttocks, hip-distance apart. Grab the heels with hands to maintain correct distance. Exhale. Inhaling, lift your lower back off the floor. Bring your shoulder blades closer together, opening the chest (keeping pressure off the neck). Push your hips up as high as you can, arching your upper and lower back, and activating your glutes. Once comfortable, lift your heels and walk your feet slightly closer to the shoulders to stretch more and stabilize. Hold for a few moments to allow the body to adjust. Inhale. Exhaling, arch farther.
Option 1. Support your lower back with your hands, allowing you to arch more.
Option 2. Interlock hands on the floor under your back, arms straight pushing against the floor.
Hold with normal breathing for around 30 seconds.
Coming out of position
Slightly relax the body. Inhale. Exhaling, release your hands and slowly lower the hips and back to the floor with control. Straighten the legs back into starting position. Inhale, exhale, and relax.
Variations
Setu Bandha Sarvangasana (whole Bridge pose)
Bring arms above the head, palms facing up, parallel to each other
Eka Pada Baddh Hasta Setu Bandhasana-II – ( One-Legged Hands Bound Bridge Pose-II)
Interlock the fingers, press against the floor and place right ankle on left lower thigh, repeat on the opposite side
Grivasana (Neck Pose)
Bring arms above the head, holding elbows with opposite hands
Urdhva Baddha Hasta – Setu Bandha Sarvangasana
Lift torso up, supporting on crown, bring arms to chest
Support lower back with palms, pressing elbows against the floor, close to each other, raise heels
Eka Pada Setu Bandha Sarvangasana (One-Legged Bridge Pose)
Interlock the fingers, press against the floor and extend the straight leg out as far as possible
Urdhva Baddha Hasta Setu Bandhasana (Upward Hand-bound Bridge pose)
Lift hips up, supporting on shoulder blades, raise arms perpendicular to the torso and interlock the fingers, extend arms up and raise the heels
Setu Bandhasana (Bridge Pose)
Support lower back with palms, pressing elbows against the floor, close to each other, and straighten the legs tose to the ground
Eka Pada Baddha Hasta Setu Bandhasana-I (One-Legged Hands Bound Bridge Pose-I)
Interlock the fingers, press against the floor and extend the straight leg up to 90 degrees
