Learn the Bridge Pose - Setu Bandha Sarvangasana

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This video will give you instructions to perform the Bridge Pose, Sethu Bandha Sarvangasana.

The tips presented here will help trainers introduce Yoga to the novice.
In the next video, you will learn the Boat Pose.

This pose stretches the chest, neck and spine.
However, the techniques described in this series are not meant to be prescriptive.
Consult your physician before trying them out.

Sitar by Shri Basab Sen - "Abhogi" & "Jhinjhoti"
"Kast - Paradise" published by Alter K

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In this video, you will learn the bridge pose, also known as Setu Bandha Sarvangasana.

Lie down flat on your back with your legs together and your arms by your side.

Fold your knees, pull your heels close to your buttocks and plant your feet shoulder width apart. Breathe in as you push your hands into the ground and slowly lift your hips.

Support your back with both hands making sure your elbows are as close as possible, and raise your chest towards your chin.

Stretch your legs out and flatten the soles of your feet against the ground.

Keep your knees and ankles in line.

Hold your hips and then your lower back.

Bring your shoulders slightly towards the ears and push the shoulder blades away from each other.

Breathe naturally as you stay in pose for about 30 seconds.

Fold your knees, straighten your arms and exhale, gently rolling your back down onto the ground.

This pose stretches the chest, neck and spine.

It also reduces depression, anxiety and mild headaches.

You have now learnt Setu Bandha Sarvangasana, the Bridge Pose.

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