Bridge

The Bridge Pose, also known as "Setu Bandha Sarvangasana" in Sanskrit, is a yoga pose that strengthens the back, glutes, and legs while also stretching the chest, neck, and spine. It's a versatile and accessible pose suitable for practitioners of all levels. Here's how to perform the Bridge Pose:

Step-by-Step Instructions:

1. Starting Position:

• Begin by lying on your back on a yoga mat with your knees bent and your feet flat on the mat. Your feet should be hip-width apart, and your arms should rest alongside your body with your palms facing down.

1. Preparation:

• Take a moment to relax and breathe deeply, grounding yourself into the mat.

1. Lift Your Hips:

• On an inhalation, press through your feet and engage your glutes and core muscles as you lift your hips off the mat. Continue pressing into your feet until your thighs and torso form a straight line, creating a bridge-like shape.

1. Interlace Your Fingers:

• If possible, interlace your fingers beneath your lifted hips. This action helps you maintain the bridge shape and offers additional support.

1. Open Your Chest:

• Roll your shoulders under your body to open your chest. This action helps to lift your chest toward your chin.

1. Gaze Forward:

• Keep your neck in a neutral position, and look forward, not down at your chest.

1. Hold the Pose:

• Stay in the Bridge Pose for several breaths, breathing deeply and evenly. Focus on opening your chest and hips.

1. Release the Pose:

• To come out of the pose, gently release your interlaced fingers and lower your spine and hips back down to the mat one vertebra at a time. Take a moment to rest and breathe deeply.

Tips:

• Make sure your feet are parallel to each other and your knees are directly above your heels when lifting into the Bridge Pose.
• Keep your core engaged and avoid squeezing your glutes too tightly to prevent excessive arching in your lower back.
• If you have difficulty interlacing your fingers, you can keep your palms flat on the mat for support.

The Bridge Pose is an effective way to strengthen and stretch the back, glutes, and chest. It can also be a restorative pose when performed gently. Regular practice of this pose can help improve posture and alleviate lower back discomfort.