DESCRIPTION :
I like to think of Bridge Pose (Setu Bandhasana ) as a way to close the gap between body and mind .
Physically , the feet and head are anchored to the ground , but the heart rises exuberantly towards the sky .
As a softer backbend with many different options , this pose is a wonderful introduction to the benefits of backbend / heart-opening postures poses bridge, which include greater relaxation , mental calmness and a feeling of rejuvenation
Advantages of the bridge placement bridge pose :
The bridge poses / posed offers a beautiful extension of the upper part and front onto the body (chest , shoulders , neck , spine , front legs ) and is a strengthening posture for the back of the body , buttocks and hamstrings .
bridge pose surgery also stimulates and massages the abdominal organs , which helps improve digestion .
Since this position acts as a slight inversion , with the heart higher than the head , it can calm the brain and the central nervous system , promoting relaxation and relaxation of body and mind .
Practice this posture with caution if you have neck poses bridge, knee or back injuries .
Bridge Pose step by step :
Begin to lie comfortably on your back in a supine position .
Leave the back of the head and the back of the shoulders resting on the floor and avoid moving the head from one sides yoga poses bridge / sided with / against another when entering this position to protect the neck .
Bend your knees and place the soles of your feet on the carpet bridge pose .
Make sure that the feet is parallel and separated along the distance from the hip , and that their weight is distributed evenly over the soles of both feet bridge pose.
Walk with your feet towards you until you can simply brush your heels with your fingers .
Root with your feet deeply on the ground bridge pose .
In an inspiration , lift your hips to the ceiling and begin to walk on your shoulders below you .
poses bridge Interlock the fingers and press the forearms on the mat to get more elevation in the hips .
Consider the tendency towards the knees to want to separate when the hips rise and strengthen through the inside of the thighs without grasping the buttocks bridge pose .
Tightening a block of the knees can be useful to keep the thighs away from the hips and parallel here . Continue refining the posture by moving your chest to your chin (not from the chin to the chest ! ) . , Extending the coccyx to the feet bridge pose , and perhaps most importantly , relaxing the face .
Hold the posture for 5 full and deep breaths .
As you exhale , release the clasp from your hands bridge pose , begin to pull the shoulders and slowly surround yourself on the floor , one vertebra at a time .
Feel free to bend your knees to your chest and wrap your arms of your legs poses bridge for a well deserved hug .
bridge pose tips :
A restorative version of the bridge placement with a block or pad under the sacrum is a divine way of releasing the lower back and can also poses bridge help relieving menstrual cramps and discomfort .
The bridge posture is a great alternative to the complete wheel laying (Urdvha Dhanurasana ) on the days when you feel less energized or if you are bridge pose
just beginning to work on the practice of the complete wheel .
If you feel too much as if your fingers are intertwined with you , just keep your arms of your sides , palms down , instead of shaking hands .
For an additional challenge ,bridge pose
try to bend one knee to your chest , then stretch your leg to the ceiling .
You can also do this after standing on tiptoe to lift the hips and bend the elbows (forearms perpendicular to the floor )bridge pose to place the palms of the hands below the lower back poses bridge (with the fingers pointing sideways ) .
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