Chapters (7)

Learn the Bridge Pose - Setu Bandha Sarvangasana | Yoga

SIKANA English · 1:48

In this practice

Key teachings

Proper alignment in foundational yoga poses
Mindful movement and breath synchronization
Safe body mechanics, especially for back support

Ideal for

Beginners and novices to yoga
Individuals learning foundational yoga poses
Those seeking stress and anxiety relief

Lesson

Instructions

This video will give you instructions to perform the Bridge Pose, Sethu Bandha Sarvangasana.

The tips presented here will help trainers introduce Yoga to the novice. In the next video, you will learn the Boat Pose.

Discover the benefits of yoga on

This pose stretches the chest, neck and spine. However, the techniques described in this series are not meant to be prescriptive.

This program was created in partnership with Decathlon.

Sitar by Shri Basab Sen - "Abhogi" & "Jhinjhoti" "Kast - Paradise" published by Alter K

Steps

Bridge Pose (Setu Bandha Sarvangasana) entry and exit
Detailed cues for body placement (feet, knees, hands, shoulders)
Conscious breathing during pose hold

Benefits

Stretches the chest, neck, and spine
Reduces depression and anxiety
Alleviates mild headaches
Strengthens the back and glutes

Transcript

[Music] in this video you will learn the bridge pose also known as safe to bundys our van Garson lie down flat on your back with your legs together and your arms by your side fold your knees pull your heels close to your butt ox and plant your feet shoulder-width apart breathe in as you push your hands into the ground and slowly lift your hips support your back with both hands making sure your elbows are as close as possible and raise your chest towards your chin stretch your legs out and flatten the soles of your feet against the ground keep your knees and ankles in line hold your hips and then your lower back bring your shoulders slightly towards the ears and push the shoulder blades away from each other breathe naturally as you stay in pose for about 30 seconds fold your needs straighten your arms and exhale gently rolling your back down on to the ground this pose stretches the chest neck and spine it also reduces depression anxiety and mild headaches you have now learned say to bundys or van rossum the bridge pose you you

Practice summary

Level: beginner
Duration: 2 minutes
Equipment: yoga mat
Target areas: ChestNeckSpineCoreGlutes
Energy: balancing

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