Supported Bridge Pose (Setu Bandhasana)
The Supported Bridge Pose, or Setu Bandhasana, is a restorative variation of the classic Bridge Pose that uses props such as a yoga block or bolster for support. This pose gently stretches the spine, chest, and hips while promoting relaxation and reducing stress. It is an excellent pose for winding down and easing tension in the lower back.
How to Perform the Supported Bridge Pose:
- Start Position: Begin by lying on your back with your knees bent and feet flat on the mat, hip-width apart. Place your arms alongside your body with your palms facing down.
- Lift the Hips: Press firmly through your feet and lift your hips towards the ceiling. Keep your thighs parallel to each other and your knees directly above your ankles.
- Place the Support: Slide a yoga block or bolster under your sacrum (the triangular bone at the base of your spine). Adjust the height of the block or bolster to a comfortable level that provides support without strain.
- Relax onto the Support: Allow your weight to rest fully on the block or bolster, letting your hips and lower back relax. Your arms can remain alongside your body or extend overhead for a deeper stretch.
- Hold the Position: Close your eyes and take slow, deep breaths. Hold the position for 1 to 5 minutes, or longer if comfortable, allowing your body to fully relax and benefit from the gentle stretch.
- Release: To come out of the pose, press firmly through your feet to lift your hips slightly and remove the block or bolster. Slowly lower your hips back to the mat and bring your knees together to rest for a moment.
Benefits:
- Spinal Stretch: Gently stretches the spine, promoting flexibility and relieving tension in the lower back.
- Chest Opener: Opens the chest, improving respiratory function and posture.
- Hip Flexor Stretch: Stretches the hip flexors, reducing tightness and improving mobility.
- Relaxation: Encourages deep relaxation and stress relief, making it an excellent pose for calming the mind and body.
- Restorative Effect: Provides a restorative effect on the nervous system, promoting overall well-being and balance.
Incorporate the Supported Bridge Pose into your yoga practice to experience its gentle, restorative benefits, enhancing relaxation and promoting overall spinal and hip health.
