Restorative
Supported Bridge Pose
setu-bandha-sarvangasana
About the Pose
A restorative and therapeutic variation of Bridge Pose where a block or bolster is placed under the sacrum (the flat part of your lower back) for support. This allows the body to experience the heart-opening benefits of a backbend without muscular effort, promoting deep relaxation and release.
How to Practice
- Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Have a block or bolster nearby.
- Press into your feet to lift your hips off the floor, just high enough to slide the block underneath your sacrum.
- The block can be placed at its lowest, middle, or highest height, depending on your comfort. Your sacrum should feel fully supported.
- Allow your body weight to rest completely on the block. Let your arms rest by your sides, palms facing up.
- Close your eyes and breathe deeply, allowing your belly and chest to expand. Stay for 1-5 minutes or longer.
Purpose & Benefits
- Calms the Nervous System: Deeply calming for the mind and can reduce anxiety, stress, and mild depression.
- Gentle Stretch: Provides a gentle stretch for the chest, neck, and spine.
- Improves Digestion: The mild compression of the belly can stimulate the digestive organs.
- Relieves Fatigue: Rejuvenates tired legs and reduces fatigue.