Asana Of The Month: Bridge

Bridge pose and its many variations are core poses in many yoga classes from gentle to strenuous. Bridge pose helps improve flexibility, lung capacity, and mental alertness.

English Name: Bridge

Sanskrit Name: Setu Bandha Sarvangasana

Difficulty Level: 4

Start Position: Reclining on Back or Corpse Pose

Instructions:

Step 1. Bend your knees, stepping feet on floor, with arms alongside your body.

Step 2. Press your feet into the floor, lifting hips; walk arms and shoulders towards each other.

Step 3. Place your hand on lower back or keep arms on the floor interlacing your fingers.

Step 4. Walk your feet below your knees and lift your chest towards your chin.

Physical Benefits

• Improves spine and shoulder flexibility
• Open the neck, chest and shoulders
• Stimulates your nervous system
• Aids digestion
• Increased lung capacity
• Reduces fatigue
• Reduces blood pressure

Mental Benefits

• Stimulates the mind
• Reduces stress
• Relieves mild anxiety and depression

Contraindications

• Neck injury
• Shoulder injury
• Wrist injury (omit Step 3)