Bridge Pose (Setu Bandhasana) Variation with Block

Bridge pose, called Setu Bandhasana in Sanskrit, is a great front hip joints opener and also strengthens your spine, opens up the chest, and improves spinal flexibility. This pose brings many benefits to your body, such as relief from stress, anxiety, and insomnia.

A common problem with Bridge is the knees drifting apart, and slightly modifying the pose by holding a block between the upper thighs helps to prevent that.

Bridge Pose with a Block: How to Do it Step-by-Step

Step 1

Lie flat on your mat, with the knees bent, feet hip distance apart, and arms extended alongside the torso. Place your block at its narrowest width between your upper thighs.

Step 2

Squeeze your thighs into the block. Pressing into the arms and feet, slowly lift your hips into a gentle bridge.

Step 3

Move your shoulders beneath the upper torso and interlace your hands, continuing to squeeze the block.

Step 4

To come out of the pose, release your hands, untuck your shoulders, and gently roll down one vertebrae at a time from the shoulders, until the hips are back on the mat. Remove the block.

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