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Setu Bandha Sarvangasana / Half Bridge
SET-too BAHN-dah
setu bridge bandha lock
Overview
Half bridge is a nice pose because you can start by doing a short series where you loosen up your back and spine by coming into and out of the pose before you hold it.
Preparation and Pose Tips
Start on your back. Bend your knees. Draw your heels towards your buttocks. Keep your ankles under your knees. Now, reach down, and if possible, take hold of your ankles. Your ankles should be under your knees, hips distance apart. On an inhalation, lift your hips upward and press back onto your shoulders. Stay relaxed in your throat, and keep your knees together.
On an exhale, slowly release your hands, rolling the shoulders out and bringing your spine down to the mat one vertebrate at a time. See if you can go slowly enough that you actually feel each vertebrate hitting the mat. You can repeat this three to six times before holding the pose. When you do hold it bring your hands together under your back and interlace your fingers. Roll your shoulders under so you are resting on your upper arms and your shoulder blades. A few tips can make the pose stronger. Raise your chest and heart chakra as high as possible without straining. Pull your thighs in toward each other so your legs (and feet) remain parallel.
Benefits
This pose strengthens your abdominal muscles as it tones internal organs. Half bridge gives additional blood to your thyroid gland.
Advanced or Partner
Another option for doing a little flow with the pose is this: Instead of holding your ankles, raise your arms above your head as you inhale and raise your hips and lift your back. Then, let your arms fall down as you exhale and come out of the pose. If you want to add a little extra stretch to the pose you can raise your heels up and hold on the ball of your feet.
There is another interesting, slightly more advanced way to come into Half Bridge. Start in shoulder stand, Sarvangasana. Hold your weight with both your hands supporting the back. Keep your back arched and slowly lower your legs as you bring your feet to the floor. You must make sure that your waist is kept in an arch off the floor. When your feet are touching the floor you can release your hands from your back and bring them under your back to the floor.
If you are working with a partner they can straddle your waist, place a strap under your hips and very gently pull upward to increase the stretch. Don’t overdo this!
Chakra
Setu Bandha Sarvangasana is a third chakra pose.
Precautions
Be careful if you have any neck injuries or problems. Don’t move your neck from side to side and never jerk your spine or extend beyond what is comfortable.
Timing
Hold the full pose for three to eight breaths.
Recovery and Counterpose
Recover and come down on an exhalation, reversing your course to come out of the pose and either pull your knees into your body to form a tight little ball, or go into Balasana, Child’s Pose to reverse the stretch on your spine.
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