How to do the Bridge

THE BRIDGE — SETU BANDHĀSANA

When performed immediately after the Plough, the Bridge acts as a gentle counter-pose to complement and enhance the benefits of the Plough. It assists the body in releasing any tension that may have built up in the thoracic and lumbar regions of the spine while practicing the Plough. Setu-Bandhāsana, as the Bridge is called in Sanskrit, is usually practiced as part of each āsana session.

Two methods of coming into the bridge exist, one for intermediate students — shown in this video — and one for beginners. The beginner technique consists of starting on the floor lying flat on the back, bringing the feet close to the buttocks, and coming up into the pose by pushing the hips up into the air.

PHYSICAL BENEFITS

• The Bridge reverses the stretch of the Plough: the thoracic and lumbar movement in the bridge is the exact opposite of that in the plough.
• Abdominal and lumbar muscles are strengthened.
• Suppleness of spine and wrists are promoted. Changing of hand position should be avoided, as it will deprive you of this benefit.