Today’s asana is Setu Bandha Sarvangasana/Bridge Pose. It aids me a lot when it comes to releasing pressure and stiffness to my spine and back. It can be used in various ways; fully restorative or alternatively to go deeper. It opens your shoulders and chest, releases and increases flexibility in your spine and strengthens your back.
Check out today’s IGTV for all the variations you can modify this asana depending on where your spinal mobility is at this time.
A few pointers:
• Lie on your back with your knees bent, feet flat, hip-width apart, heels directly below your knees. For neck support, bring a folded towel right beneath your neck
• Press your elbows and shoulder heads down into the floor, lift your chest, and bring your shoulder blades onto your upper back, as to be somewhat resting on your shoulders, wrapping your outer arms toward the floor
• Press into your feet and slowly send your knees forward, wrapping your outer hips toward the ceiling; then lift your buttocks away from the floor. Lengthen your tailbone toward the backs of your knees. If you are unable to raise up yet, pause here and instead focus on keeping your knees bent and your shoulder blades deeper into the upper back, keeping the top of the shoulders aligned with the base of your neck. Place a block beneath your tailbone to raise you up if possible and create support
• Alternatively you can lower fully down, lengthen your legs down, place your arms on the side of your chest, palms down and try your mobility with your spine, chest raising upward and head down
• If you can reach down and up, gently press the center of the back of your head into the floor. Broaden your collarbones and lift your chest, bringing your sternum toward your chin. Lightly reach your chin away from your chest, keeping space between the back of your neck and the floor. Extend out through your knees as you lift your sternum. Breathe here.
In terms of your spine, today you will focus on raising your back up and bending your spine upwards creating more space, getting support from your legs, shoulders and back muscles.
Check out today’s IGTV for some modifications! 🙏