SupineBeginner
Supported Bridge Pose
Setu Bandha Sarvangasana
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About This Pose
This gentle backbend supports spinal opening and relaxation using a block or bolster under the pelvis. It allows the body to receive the benefits of a backbend without effort.
Step-by-Step Instructions
- 1
Lie on back
- 2
Bend knees, feet flat
- 3
Lift hips slightly
- 4
Place block under sacrum
- 5
Lower onto support
- 6
Rest arms by sides
Alignment Cues
- Relax throat completely
- Breathe evenly and deeply
- Let body be heavy
- Soften face and jaw
Benefits
- Opens chest gently
- Relieves fatigue
- Supports spine
- Calms nervous system
- Reduces stress
Modifications
- Use block at low height
- Use bolster instead
Variations
- Legs extended
- One leg lifted
Cautions & Contraindications
Cautions
- Avoid turning neck
- Support hips properly
Avoid this pose if you have:
- Neck injury
Quick Facts
Primary Focus
spineSecondary Focus
chest
Suggested Hold
120 seconds
Tags
supinebackbendrestorativebeginner
Equipment
yoga matblock
