This simple, basic yoga pose has lots of benefits, especially for your buttocks! Learn how, plus all the prep and follow-up poses you need to know.
Bridge Pose
Bridge Pose is a back-bending pose that makes the body resemble a bridge. The pose's name comes from the Sanskrit word Setu Bandhasana (SAY-tuh-bun-DHAHS-ana).Setu means bridge, Bandha means lock, and Asana means pose. Known as a restorative pose, the Bridge Pose benefits the entire upper body
Bridge pose benefits
Strengthens the back muscles and the gluteus maximus
Stretches the neck, chest, and spine
Calms the nervous system
Expands the lung capacity
Improves digestion
Relieves symptoms of menopause and menstruation
Helpful with asthma, thyroid issues, high blood pressure, osteoporosis, and sinusitis
Precautions
Who should avoid doing the Bridge Pose? Anyone with the following conditions should avoid doing the Bridge Pose.
Back injury
Neck or shoulder injury
Preparatory poses
Try a preparatory pose from this list of yoga poses. Each pose stretches the lumbar spine, preparing your back for the Bridge Pose.
Keep your knees bent, hip-width apart, and your feet flat on the floor in a parallel position, in line with your sitting bones, about a foot away from your hips.
Place your arms by your sides with your palms facing down.
As you inhale, begin to roll your spine upward as you lift your hips toward the sky. You will feel the lower, middle, and upper back sequentially peel off the mat. Support the weight of your body through your feet, ankles, and thighs, rooting down into the ground.
Squeeze your buttocks to keep a lift through your hips and keep your legs in a parallel position without collapsing or splaying outward.
Keep your breath easy and light, continually flowing as you strengthen your upper body in this pose.
Hold the posture for 1-2 minutes, and then slowly roll your spine down to the floor as you exhale completely.
Bridge Pose variations and modifications
To increase the challenge while practicing bridge pose, bring your arms underneath your back by rolling your shoulders under and clasping the hands together, lifting up the torso higher.
You can also support your back with the palms of your hands.
If you want to make the pose more restorative, place a support like a yoga block or folded towel under your sacrum (just above your tailbone) and let your weight rest on the support.
Take a deep breath and enhance your yoga practice with SKY Breath Meditation
If you want to get the most out of your yoga practice, add Sudarshan Kriya Yoga, also known as SKY Breath Meditation. Breathing, meditation, and yoga, when practiced regularly, supercharge the life benefits that yoga offers.
