At the onset, you are required to come down on your back in the floor and your knees must be bent properly. Your feet must touch the floor and try to stretch your arms as much as possible in the floor
You need to push your feet as well as arms tightly on the floor and try to breathe out when you raise your hips up
You must take your tailbone towards the public bone and then clutch your buttocks off the floor
Next, you are supposed to spin your shoulders backside and below your body. You are then required to clutch your hands, straighten your arms in the floor. You must push your arms as much as possible by applying greater force in the mat. Your knuckles must reach towards your heels
Your thighs as well as feet must be parallel to each other. Remember not to roll your outer edges of the feet. Your weight must be supported by all the four corners of both the feet
Remain in that pose for a minute. In order to come back to the normal position you must lift your hands up and put your palms down. Try to breathe out when you roll your spine in the floor. Finally permit your knees to drop together
You can take around 10-15 breathes in this pose
The main anatomical focus of this pose is upon the abdomen, chest and shoulders. It also tends to focus upon the lumbar as well as thoracic spine.
It can be revealed that the bridge pose has been powerful in calming the mind. It has also been therapeutic for those people who tend to suffer from high blood pressure. Regular practice of this pose assists in eliminating chest related issues and tends to enhance the capacity of the lungs to function more smoothly. It is proved as therapeutic for patients having asthma problems and high blood pressure. A person wanting to attain focus must practice this form of yoga on a regular basis as this pose is said to balance the mind.
It assists in opening the chest, shoulders as well as heart. Practice of this asana can be effectual in stretching of the spine, the back of the neck as well as thighs
It is quite beneficial in offering relief from issues such as headache, fatigue, stress, anxiety, insomnia and mild depression
It invigorates the abdominal organs of the body along with the thyroid gland. It in turn can aid in curing the issues related to digestion and assists in monitoring metabolism
When practiced regularly, this pose might stimulate the legs and assist in strengthening the shoulders which can further be an energizing pose for the individuals who is required to drive car regularly or needs to sit in front of computer
It mobilizes the respiratory system of the body and thus can aid in relieving from all sort of respiratory problems to a greater extent
A person with severe neck or shoulder injury must not attempt at practicing this pose. It is highly advisable not to perform this yoga if you have a knee injury as well. In case you are in your late stages of pregnancy, then it would be of great advantage to avoid it completely. A person having problem in their lower back can perform the restorative bridge pose with the help of the bolsters.
After having rolled your shoulders inside, do not attempt to pull them away from the ears as it might overstretch your ears and lead to injury or pain. The top of the shoulders can be lifted slowly towards the ears. You are then suggested to push your shoulder blades away from your spines.
Practitioner performing bridge pose also tends to bring many variations in this pose. One such variation is Eka Pada Setu Bandha Sarvangasana. While breathing out, you are required to raise your right knee into your head. Furthermore, you are required to breathe in and stretch your left legs perpendicular to the floor. Remain in this position for some time and then come back to the normal position by releasing the foot on the floor by breathing out. Now try the same steps using the left leg for the same length of time.
If you are not capable of supporting your raised pelvis in this pose, then you can take the help of the bolster or just slide a block under your sacrum so that you can keep your pelvis upon it. In case you have tight shoulders, then you are required to place your hands in the side of the body and press your palms in the floor instead of clasping your hands below the torso. Furthermore, in order to obtain better experience in this pose, you can close your eyes and have proper concentration in your inhaling and exhaling practice. This shall assist you in performing this pose easily and attain the benefits of the pose.
It is with the help of the partner you can learn regarding the correct use of top thighs and its placement in a backbend. Your partner can assist you in bestriding your legs and also clutch your thighs. He can support your outer thighs with his inner legs. It is the responsibility of the partner to bring your thighs inside and place them on the floor.
The preparatory poses for Setu Bandha Sarvanghasana are Bhujangasana, Urdhva Mukha Svanasana and Virasana. This poses can assist the practitioner in easing the process of Bridge pose.
There are distinct poses that can be immediately performed after performing Bridge Pose such as Bhujangasana, Salamba Sarvangasana, Urdhva Mukha Svanasana and Urdhva Dhanurasana.
While you are in this pose try to raise your heels off the floor, force your tailbones nearer to the pubis. By raising the tail, extend the heels back to the floor.