Yoga Pose May: Bridge

This month, Tina and Kate teamed up to host a blog-wide yoga challenge for the month of May. Everyday in May, a different blogger features a yoga pose on their blog. Each blogger was randomly assigned a date and yoga pose, so, on that specific day of the month, they share the pose with a photo and commentary with their readers. More than 100 bloggers are participating in Yoga Pose May!

Today is my day and my pose is Bridge. I have been familiar with bridge for a long time, not just as a yoga pose.

Bridge Pose – Setu Bandha Sarvangasana (SET-too BAHN-dah)
Benefits: The pose’s first stage stretches and strengthens the thighs, buttocks and abdomen. The second stage works the upper body. I like to do the bridge to strengthen my hamstrings, stretch my quads and help take pressure off my low back.

How to:
Lie face-up on the floor. Bend knees and place feet on floor with your heels as close to your rear as possible.

Keeping your thighs and feet parallel, exhale and press your feet and arms actively into the floor, pushing your tailbone upward, firming (but not hardening) the buttocks. Lift buttocks off the floor. Clasp the hands below your pelvis and extend through the arms to help you stay on the tops of your shoulders.

Lift your buttocks until the thighs are about parallel to the floor. Keep your knees directly over the heels, but push them forward, away from the hips, and lengthen the tailbone toward the backs of the knees. Lift the pubis toward the navel.

Lift your chin slightly away from the sternum and, firming the shoulder blades against your back, press the top of the sternum toward the chin. Firm the outer arms, broaden the shoulder blades, and try to lift the space between them at the base of the neck up into the torso. Stay in the pose anywhere from 30 seconds to 1 minute. Release with an exhalation, rolling the spine slowly down onto the floor.

An additional step to the pose that I am not flexible enough for is to reach your hands up and place them palm down on either side of your head. Lift your entire body off the ground, raising the pelvis above the rest of your body until your back forms a bridge. Hold the position for 30 to 60 seconds, breathing deeply as you hold your body in place.



5 thoughts on “Yoga Pose May: Bridge

  1. Katie says:

    Great picture and explanation! Thanks for sharing.

  2. marzipan says:

    Awesome post, my fellow Yoga Pose May bridge-r. Love your explanation. I am not (yet) flexible enough for the additional step.. but maybe soon! Thanks for sharing!

  3. Bridge pose is one of my faves! I love it + your post 🙂

  4. John says:

    I use to be able to do the bridge where you get the whole body off the ground back when I was in high school. Put on a bit of weight though since football practice and can’t do it yet but someday will again!

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