Bridge Pose - Setu Bandhasana
Day 4 of the #wildloveadvent yoga challenge!
Bridge pose helps us to gain a foundation for backbends within our practice, backbends, whether passive and supported or active are important to help us maintain spinal flexibility and strength. Every day we may find ourselves in a forward bending motion so this pose is a wonderful counterbalance. As the hips are higher than the heart we also gain the benefits of relaxing the nervous system, inversions are great for relieving physical and emotional tension in the head and neck. If you're stressed, spend some time in bridge pose; the Yin variation is particularly effective (see tips below). Take your time to understand the pelvic tilt and peeling movement – the slower you go, the more benefits you'll experience from this pose.
Start the posture by lying on your back and lengthen the spine along the mat.
Bend the knees and allow the full surface area of the feet to rest on the ground, the ankles fall somewhere beneath the knees.
Rest the arms down by the sides of the body and relax the shoulders.
On an exhalation soften and imprint the lower back into the floor.
Creating a posterior tilt of the pelvis (tuck the tailbone towards the backs of the knees) squeeze the bum and gently peel the lower back away from the floor.
Layer by layer slowly lift the spine away from the floor.
Keeping the inner thighs parallel, the upper body relaxed, strong feet and engagement through the back body.
5-10 long deep breaths at a suitable height that you can maintain.
Upon releasing roll down even slower than you lifted up, this will help you find deep articulation and flexibility within the spine.
Tips & adjustments:
- Enjoy this as a passive stretch by putting a bolster, block or a few pillows beneath the pelvis and relax onto them!
- Remember to roll and peel the spine off the floor rather than 'thrusting' the body up, the magic comes from the rolling.
- To work and strengthen the hamstrings move the feet away from the bum, trust me, its tough but worth it!
Benefits:
+ Opens the front of the body.
+ Strengthens the lower back and glutes.
+ Strengthens the feet, ankles and legs.
+ Stretches the thighs and abdominals.
✨ Take part in the 24 day advent challenge! Enjoy a pose a day that can help you find movement, presence and play. Join in any time and if you're sharing on socials be put in the prize draw for a gorgeous Yoga Design Lab mat, a self care gift box or tickets to a future event. Lets share the love for our practice and inspires others along the way.
Take a photo of your posture and share it on Facebook/Instagram with the tag @wildlove_yoga #wildloveadvent
All my love, V
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