Bridge Pose in Shoulderstand

Bridge Pose in Shoulderstand / Setu Bandha Sarvangasana

(SET-too BAHN-dah sar-van-GAHS-anna)

setu = bridge

bandha = lock, restraint

sarva = all

anga = limb

1. From Savasana (Corpse Pose) place your arms beside you palms facing down and fingers outstretched grabbing the ground. Bend your knees and place your feet on the ground in front of your buttocks. Anchor your shoulders, hands and the back of your head on the ground lengthening your neck as much as possible. Using your abdominals bring your knees toward the back of the room lifting your back off the ground.

2. Bend your elbows and place your palms and fingers on your back for support. Let your legs relax with your knees beside your head while you work your elbows in toward your spine and your hands, down toward your shoulders. With your hands firmly supporting your upper back straighten your legs so that your toes touch the floor behind you. Point your toes. On the exhale and pulling your bellybutton in toward your spine, keeping your knees straight and your toes pointed, lift your legs into the air until they are vertical to the ground and in line with your back.

3. Engaging your core bring your hands closer toward your waist so they are supporting your hips and buttocks. Lower your legs toward the ground bending your knees until your feet reach the floor. Walk your feet as far forward as possible straightening your legs and bringing them together. Keep the four corners of your feet on the ground.

Preparation

Sarvangasana can compromise the neck. It becomes easier if your have a blanket or a thick underneath your back and shoulders when you are practicing this pose letting your head lie off the back onto your yoga mat. Be gentle with yourself learning this pose. If you cannot straighten you’re your legs or touch your toes to the ground, keep your knees bent and let them hang by your head. And be patient bringing your elbows together and walking your hands up your back (toward the floor in order to support your upper back). For more of a challenge, keep your legs straight at all times. Do not bend you knees when you bring your legs over your head initially. Practice Lotus Pose until you are comfortable in that position.

Benefits

Stretches the neck and spine and shoulders and wrists. Strengthens the legs, buttocks and core. Stimulates abdominal organs, thyroid and prostate.

Cautions

Do not perform if you have a back, neck or wrist injury, high blood pressure, pregnant. Not recommended if you have a headache, menstruating.