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‘setu’ = ‘bridge’; ‘bandha’ = ‘ bind /lock’; ‘sarva’ meaning ‘all’; ‘anga‘ meaning ‘limb’; ‘asana’ meaning ‘posture’
The entire spine is so beautifully curved and away from the floor/mat, which causes a bridge. It sure works on toning the muscles around the spine.
The first thing that comes to mind when we see the pose is the back, hence the spine is bent backwards and this movement with correct stretching helps in easing back muscles and thus strengthening it.
The neck too here is put to work, thus removing the irritating strain around the neck and correcting the posture of the neck.
The shoulders play a good role while at this pose , thus bringing out a strong shoulder along with correcting a sagging shoulder.
Strengthens the legs, thus making strong muscles around the thighs and calves and works as wonders for an athlete. The flow of blood in this pose at the feet, thighs and legs brings comfort for an athlete. The knees too become strong here as there is opening of the muscles around the knee during the pose.
Throat Chakra
(Vishuddha Chakra)
Solar Plexus
(Manipura Chakra)
1. With the entire back on the floor, legs bent and hip-width apart place the arms on the floor beside you to catch the ankles then release it.
2. Take a deep inhalation and using the support of the arms, raise the lower back high up towards the roof. While doing this the balance of the body falls on your feet and shoulders.
3. Exhale completely after the body is raised with the chin locked into the chest. The neck remains close to the floor and not raised. The hands can stay close to you on the sides of the floor or you could use the arms to support the lower back to help you to go higher.
4. Continue breathing slowly as you press on the feet to ensure the knees are in line with the hips and chest lifted.
5. With every inhalation bring the spine away from the floor with slow movement and as you exhale pressing the feet and shoulders firm to the floor.
6. Pull in the tummy and tighten the pelvic and abdominal muscles to help you remain in the pose for a comfortable time.
Variation
‘eka‘ means ‘one’; ‘pada‘ means ‘foot’
The one-legged bridge pose is a yoga pose that involves lifting your hips and torso off the ground while supporting your weight on one leg.
The one-legged bridge pose helps strengthen the glutes, hamstrings, and lower back, while also improving balance and stability. It’s a variation of the traditional bridge pose, with the added challenge of balancing on one leg.
Throat Chakra
(Vishuddha Chakra)
Self-expression, listening skills, creativity, and psychic ability.
Heart Chakra
(Anahata Chakra)
Love, compassion, forgiveness, harmony, trust, and positive thoughts, support spiritual progress.
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Master Trainer
Nancy M.Sc, ERYT-500
I love connecting with great yogis. Being inspired by the teachings of renowned yogis, my passion for sharing the teachings of ancient science within modern practice is absolutely stunning.
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