Salamba Setu Bandha Sarvangasana (Supported Bridge Pose)

Salamba Setu Bandha Sarvangasana (Supported Bridge Pose)

  • Come to lie on your back with the knees bent and the soles of your feet flat on the floor. Have a yoga block handy.

  • You should be able to barely touch the backs of your heels with your fingertips when the arms are lying on the floor.

  • The feet should be parallel and stay that way through the duration of the pose.

  • Press down into the soles of the feet as you lift the hips off the floor.

  • Slide your yoga block under your back directly under the sacrum. Let your sacrum rest on the block. Let the arms rest alongside the body.

  • This should be a comfortable resting position. You may wish to stay here several minutes.

  • To come out, press down into your feet and lift the hips again. Remove the block and gently lower your back to the floor.

    • Beginners:
      It is a good idea to start with the block on the lowest level . If this feels comfortable, you can try turning it to a higher level. Since this is a restorative pose, choose the level that gives you the most ease. If you feel any pain, come out.


    • Advanced:
      Try lifting one leg at at time off the floor, keeping the block in place. You may also lift both legs at the same time in a supported version of Shoulder stand.


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