A Beginner’s Guide to Bridge Pose
Famously known as Setu Bandha Sarvangasana, the Bridge pose is one of the best yoga poses for the lower back. From lower back to hamstrings, this works on every inch of your body. However, many practitioners commit a serious mistake in its execution. Therefore, to assist you to practice the Bridge pose, we have come up with a guide.
With that said, you should check out the following points to know how to practice the Bridge pose perfectly. Moreover, we have mentioned in brief the Bridge pose benefits. So, explore a little and understand how and why you must practise this yoga. Read on.
How to Practice Bridge Pose?
- To begin with, lie on your spine with your legs folded.
- Place your feet on the ground and your hands should lie on the ground by your side.
- Squeeze your hips and hamstrings to raise your lower back off the ground.
- Tighten your core to keep your spine in a straight line.
- Use your feet and shoulders to balance your body in the air.
- Make sure you engage the muscles present in your pelvis area.
- Stay in that position for as long as you can without breaking the correct form.
- Moreover, stick your chin into your chest to further increase the range of motion of your neck.
The above-given are the easiest steps to practice the Bridge pose. You get to decide the intensity by managing the time under tension for your muscles. Moreover, engaging even the smaller muscles is going to help you practice this pose for a longer time.
How Bridge Pose Benefits You?
Practising the Bridge pose works on your abdominal muscles. Hence, with consistent practice, you get a tight core. Moreover, it works on your obliques as well.
This helps you practice various other yoga poses without any issue. Having a tight core helps you practice yoga in a perfect form.
Therefore, the Bridge pose benefits you with a strict and perfect form to keep physical ailments at bay.
When you hold the lower back in the air, they use your hamstrings as support. This motion goes on many times. Hence, your hamstrings are used over and over again.
It makes your hamstrings and the surrounding muscles strong. With strong hamstrings, you stay away from Sciatica pain or any nerve pull.
In short, it makes the rear of your legs and lowers your back strong to handle the loose ends while practising yoga.
In contemporary times, the neck is always hungover while using a smartphone or working at a computer job. This puts intense pressure on your neck.
Practising the Bridge pose improves the muscle movement in your neck. This puts immense pressure on your neck. Hence, the Bridge pose helps in stretching the neck and the surrounding muscles.
In short, the range of motion of your neck muscles improves. It keeps you safe from injuries that might incur sudden movements.
Legs might not be actively used while practising the Bridge pose. However, the hamstrings, quads, and ankle muscles are used extensively.
Therefore, with consistent practice, your gain overall health in your legs. Your quads gain power and your ankles’ flexibility & mobility improves.
Balancing your body on your legs improves the overall health of your lower body, especially your legs.
Better Shoulder Mobility
Lying on the ground with your arms by your side already works on your shoulder joints. When you raise your lower back and join your hand behind your back, it stretches out the rotator cuffs.
Hence, you get strong shoulder joints that keep your neck and upper back in place. Moreover, they even help in reversing cervical pain.
In turn, practising the Bridge pose works on your shoulder joints’ mobility and agility.
The Bridge pose is a back-bend pose that keeps your lower back safe from any injuries. Moreover, it keeps the smaller spinal joints in place that could have a drastic impact on your overall life. In case you wish to learn it from yoga masters, you should join a certification course.
Just make sure you do a proper warm-up and cool-down before and after practising this pose. Over time, you get a strong, flexible, and mobile spine.