Bridge Pose (Setu Bandhasana)

Bridge pose also helps strengthen the wrists if you use the variation where you support your body with your hands.

1 Lie on your back, hands by your sides.

2 Bend your knees, bringing your heels up behind your buttocks. Inhale and on the exhalation raise your pubic bone upwards, arching your lower back upwards. Your chest will naturally open.

3 Elongate your neck, making sure your throat is not compressed. Breathe deeply in and out through your nose. Make sure that your knees do not splay outwards.

4 There some variations on what you can do with your hands, so experiment and find what works for you. You can clasp your hands together (as in the picture), you can have you hands on the ground alongside your body with palms down. You can also support your lower back with your hands (important! - make sure your thumbs are on top with the four fingers below the back).

5 Come down easily and with control from this pose.

Cautions

This pose sould be avoided if you have high blood pressure. If you have weak wrists please choose a variation which does not add strain to them.

Related Pages: Yoga Positions for Beginners / Hatha Yoga Poses

Bow Pose - Dhanurasana / Camel Pose - Ustrasana

Child Pose - Balasana / Cobra Pose - Bhujangasana

Corpse Pose - Savasana / Downward Facing Dog - Adho Mukha Svanasana

Fish Pose - Matsyasana / Forward Bend - Paschimottanasana

Half Spinal Twist - Ardha Matsyendrasana / Headstand - Sirshasana

Locust Pose - Salabhasana / Lord Shivas Pose - Natarajasana

Plow Pose - Halasana / Shoulderstand - Sarvangasana

Sun Salutation - Surya Namaskar / Tree Pose - Vrksasana

Triangle Pose - Trikonasana / Warrior II Pose - Virabhadrasana II

Yoga Mudra Asana Variation

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