The Bridge Pose (Setu Bandha Sarvangasana)
This asana also known as the Half Wheel Pose, has many beneficial effects on the body and mind.
You will find it helpful to use an exercise mat or folded blanket under your shoulders when performing this pose.
- Lie flat on the floor, legs together, arms straight by your sides with the palms facing upwards.
- Bend your knees with the soles of your feet flat on the floor and hip distance apart until your heels are between 10 and twelve inches (25-30 cms) from your pelvis.
- Clasp your hands together under your back, keeping your arms as straight as you can and lift your buttocks off the floor and draw your chest towards your chin- not the chin towards the chest! – while you inhale steadily.
- Your knees should stay over your heels with your body arched and supported by your shoulders and soles of your feet as you stretch your torso towards the ceiling.
- Hold this position for 30-60 seconds and then while breathing out slowly return your spine to the start position, wait a few seconds and repeat.
The Bridge Pose stretches the chest and neck and improves spinal flexibility, stimulates the thyroid and abdominal organs, relieves back pain, headache, tiredness and anxiety.
It is said to be therapeutic for asthma, high blood pressure, osteoporosis and sinusitis and has a calming effect upon the brain, lessening tension and depression.
Use extra care or avoid this pose if you suffer from neck problems.
