Yoga Poses For Beginners [Bridge Pose – Setu Bandhasana]

It is a gentle and accessible backbend that can have many benefits for your body and mind. It’s a great pose to practice at any time of the day, especially when you need to relax and rejuvenate.

To do this pose, you need to lie on your back with your knees bent and your feet hip-width apart.

Then, press your feet and arms into the floor and lift your hips and chest up, creating a bridge-like shape with your body.

You can interlace your fingers under your back and roll your shoulders in to open your chest more.

Keep your chin slightly tucked as your gaze up or forward. Hold this position for a few breaths or longer, depending on your comfort level.

Bridge Pose Benefits

• It strengthens the back, glutes, hamstrings, and core muscles
• It stretches the chest, shoulders, neck, spine, and hip flexors
• It stimulates the thyroid gland and regulates metabolism
• It calms the nervous system and reduces stress and anxiety
• It improves blood circulation and digestion

Some of the Challenges of This Pose are:

• It can be hard to keep the hips lifted and aligned
• It can put pressure on the neck or shoulders if done incorrectly
• It can be uncomfortable for people with knee or lower back issues

Tips For Beginners

• Use a block or a bolster to support your hips if you can’t hold them up
• Keep your feet parallel and press into the inner edges of them
• Don’t overextend your neck or arch your lower back; keep them neutral and long
• Don’t hold your breath; breathe deeply and evenly
• Don’t force yourself to stay in the pose longer than you can; come down gently when you need to

One thing I would like to say is that the Bridge Pose is not only a backbend; it’s also a heart opener. That means it can help you release emotional tension and open up to more love and compassion. It can also help you connect with your intuition and creativity.

To enhance this aspect of the pose, you can:

• Place a crystal or an affirmation card on your chest or forehead
• Visualize a warm and soothing light filling your heart center
• Repeat a mantra or a positive affirmation that resonates with you
• Listen to soothing music or sounds that calm you
• Smile and feel gratitude for yourself and others

These practices can help you deepen the experience of bridge pose and make it more meaningful and healing.

They can also make the pose more fun and enjoyable. Just remember to listen to your heart and do what feels right for you.

Other beginner-friendly poses that you might want to learn and practice are: 

Downward Dog - it is a classic yoga posture that offers a multitude of benefits for your body and mind. Whether you are a beginner or an experienced yogi, the Downward Dog pose is a must-try pose that can enhance your overall well-being and vitality.

Child's Pose - it is a gentle and restorative yoga pose that can offer numerous benefits for your body and mind. By practicing this pose regularly, you can reduce stress and anxiety, improve digestion and circulation, stretch and soothe your muscles, and cultivate a sense of calm and clarity.

Corpse Pose - it is a classic and essential yoga pose that promotes deep relaxation and rejuvenation. By lying down on your back with your arms and legs open, you can release tension and stress from your muscles, while also calming your nervous system and reducing anxiety. This pose is often practiced at the end of a yoga session to allow for integration of the benefits of the practice and to prepare for meditation.

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