Bridge Pose – Setubandasana
Half Bridge Pose is commonly practiced after Plough pose, as a counter pose for the thoracic and lumbar vertebrae. It improves and complements the benefits of Shoulderstand and Plough Pose.
How to come into the pose
- Come into Half Bridge Pose.
- Place your hands on your lower back, with your wrists in and fingers pointing outwards.
- Bring your legs together, then walk your feet away from your body until your legs are straight and the majority of your body weight is resting on your hands.
- Hold the pose steadily as long as comfortable and breathe evenly.
- The practitioner lifts the shoulders and/or the head off the floor.
- In an attempt to do variations before being ready for them, people tend to drop their knees out when they try to bring their feet closer together.
- Feet or knees are not parallel.
- Ardha Setubandhasana counters the stretch of the Shoulderstand and stretches the thoracic and lumbar vertebrae of the spine in the opposite direction.
- Strengthening of the abdominal muscles and the lower back muscles.
- Improved flexibility of the spine and joints. A change in hand position should be avoided because this might reduce this benefit.
- Liver and spleen are stimulated and regulated.