Assisted Bridge Yoga Pose – The Body Relaxing Miracle

Just placing a yoga block under the buttocks can turn the bridge yoga pose into a restorative yoga pose that works to relax the body.

Assisted Bridge Yoga Pose (Setu Bandha Sarvangasana) has a gentle stretching effect on the spine. From there, it helps to reduce back pain and is used in a series of “cool down” exercises at the end of the workout. Do you want to try relaxing with this familiar yet strange pose? Take a few minutes with to see the shares below to better understand the supported bridge yoga poses.

Yoga bricks can be placed in 3 ways: lying, standing or leaning. Each way will create a different height, so you can choose the height that you find most comfortable. In addition to yoga bricks, you can also use other items to support but need to make sure the object is really sturdy because your weight will rely on it a lot.

Benefits of the bridge yoga pose with support

The main reason this pose is so restorative and relaxing is because when you do it, your head and neck will be lower than your heart. This stops the sympathetic nervous system from “fighting” and promotes parasympathetic nervous system activity.

Besides, the ability to open the chest of this pose also works to prevent hunchback caused by sitting in the wrong position, and at the same time helps the body become more flexible and agile in daily activities. In particular, the expansion of the chest also improves breathing ability and helps you breathe better. If you suffer from chronic low back pain, doing bridge pose with support can also be of great help.

In addition, the bridge pose with support also works the abs, back, hips, and hamstrings. It is especially effective for the pelvis and lower back.

Detailed instructions on how to do the bridge yoga pose with support

bridge yoga pose

The hamstrings and hip flexors are also very well stretched when performing the assisted bridge pose

To perform this pose, you will need to prepare a yoga block or a support device with a certain firmness and stability:

  • Lie on your back, bend your knees and place the soles of your feet on the mat
  • Straighten your arms along the sides of your body with your fingers pointing toward your heels. You just need to let your fingertips touch the back of the heel.
  • Keep your feet parallel to each other and stay in the same position throughout the exercise
  • Press the soles of your feet into the mat to lift your hips off the floor
  • Move the yoga block and place it just below the buttocks. Arms can be extended on the floor right next to the body.
  • You can hold the pose for a few minutes to calm your body and feel the benefits of this pose. However, if you find your back hurts, you can take out the yoga block and get out of the position.
  • To exit, press down on your feet and lift your hips up again. Slide the block off your butt and gently lower your back to the floor.
READ MORE:  What causes stubborn belly fat – an unhealthy sign?

Note when performing the action

  • Beginners and people with back pain should place the block directly on the buttocks, between the tailbone (coccyx) and the lower back.
  • If it hurts, get out of it. While this pose helps relieve chronic low back pain, it’s best to avoid it if you’ve recently had back pain or have recently suffered a back injury. Avoid doing it if you have neck or knee problems.
  • In this position, blood flow to the head will increase, so you should avoid doing it if you have medical conditions such as glaucoma, detached retina, recent bone grafting or high blood pressure. control.

Variant of the assisted bridge yoga pose

bridge yoga pose

An exercise block can have 3 different heights, depending on how you place it

You can make a few modifications to make this pose easier to do to practice your skills, or if you’ve mastered it, you can also increase the difficulty to access the pose more deeply:

An exercise block can have 3 different heights, depending on how you place it. In the early sessions, you can try the lowest height because this is the most stable and gentle position.

If you are comfortable and want to increase the difficulty, you can try rotating the block to increase the height. At the highest altitude, you can fall deeply but it is also the least stable, so be careful. Since this is a restorative position, choose the level that gives you the most comfort. If it hurts, get out of it.

And if you’re used to the supported bridge yoga pose, you can try lifting one leg off the floor while keeping the block under your butt. Straighten the lifted leg toward the ceiling or try folding and placing your foot on the thigh of the opposite leg (leg still on the floor) to perform a hip opener. After a few breaths, bring that leg back to the floor and try with the other side. Or you can also lift both legs at the same time, this is a variation of the candle pose.

Above is some basic information about the supported bridge pose. If you love and want to try this pose or want to combine this pose with other yoga movements but don’t know how to do it, don’t hesitate, download now. will help you connect with professional yoga teachers or you can join yoga classes at gyms & yoga in the affiliate network. Experience the wonderful things that brings to you.

READ MORE:  Yoga meditation tips for beginners

Reference source

How to Do Supported Bridge (Setu Bandha Sarvangasana) in Yoga Accessed: 8/3/2021

We will be happy to hear your thoughts

Leave a reply

Easy Healthy Lifestyle