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Pose of the Month - Setu Bandha Sarvangasana: Bridge Pose

Sanskrit Name and meaning:

SET-too BAHN-dah setu = dam or bridge bandha = lock

How to: Step 1: Lay on your back with knees bent, feet hip width apart and arms down by your sides.

Step 2: Press into your feet and arms, and push knees forward as you lift your buttocks off the floor; engage the thighs as you lift while keeping your feet parallel Step 3: With your shoulders supporting underneath you, interlace your hands below your pelvis and lengthen the tailbone Step 4: Keep your hips lifted and press the top of your sternum toward your chin while maintaining space between your chin and chest Step 5: Stay for 30 seconds to 1 minute, then unclasp your hands and slowly lower your spine to the floor; rest a moment with your feet wide and knees in towards each other Benefits of the pose:

  • Opens the chest and heart

  • Stretches the neck and spine, thighs and hip flexors

  • Stimulates the thyroid to regulate metabolism, and the abdominal organs to improve digestion

  • Helps relieve menstrual discomfort when done supported

  • Calming for the brain to reduce anxiety and stress

  • Therapeutic for high blood pressure

Cautions: If you have a neck injury, avoid this pose unless practicing under the supervision of an experienced teacher. Option to place a block or bolster under the sacrum to provide support for the pelvis to make this a more restorative pose.

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