Yoga Bridge Posture - Do It With or Without Props to Achieve Different Results
Just like the same yoga pose has different names there are also a number of ways to practice the same pose.
Bridge pose, (Setubandha Sarvangasana) is one yoga pose you can do unsupported or supported by props to help you achieve different results.
Following is a brief summary of three ways to practice Bridge Posture and how you can use this pose to strengthen muscle groups, lengthen muscles, or calm your nerves.
One way to do Bridge pose is without a prop.
While you only stay in this variation of the pose for about 30 seconds to a minute it challenges you to rely on your muscle strength to hold you up.
As you develop your muscles you can feel your quadriceps and your buttocks tighten as you complete the posture.
You can use this version of the pose to strengthen your muscles.
Overtime it becomes easier to hold.
A second variation of Bridge posture is to rely on a prop.
Using a wooden block to support your sacrum helps you stay in Bridge pose while your psoas lengthens.
This can take pressure off your low back or lessen pressure on your low back.
At each height you can see from one day to the next or after certain activities if your psoas is still lengthened or has shortened.
A pine block helps you stay in the pose longer at each height.
Try the three different heights of the block, shortest to tallest.
On some days you can do all three heights while on others you can do the first height and the second but not the third.
This shows that your psoas muscles shortened while sitting too long driving, or working, or even watching TV.
After practicing a few days with the block under your sacrum your muscles can lengthen again.
The third variation of Bridge pose is done with two bolsters or two sets of folded blankets to make bolsters and a strap.
Lie on the bolsters lengthwise extended from your shoulders down to your feet with your legs strapped.
This variation of bridge pose is comforting and soothing to your nervous system.
The continuum of bolsters fully supports your body raised off your mat and while your chest opens your shoulders can fall back.
The strap wrapped around your thighs helps to keep your legs together with your toes pointing towards the ceiling.
Fully supported you can effortlessly stay in this variation of bridge posture for up to 20 minutes.
In conclusion there are various reasons to do the three variations of Bridge pose.
You could even do all variations during your practice depending on time restraints.
When you choose to test them all and see their impact on you, do the unsupported version first because it requires the most strength.
Next try the block under your sacrum Bridge Pose to lengthen your abdominal muscles especially the psoas muscles.
Lastly do the supported with bolsters and a strap Bridge Posture to relax fully and deeply.
Sequencing of poses has a different physiological impact on your body.
Test the Bridge postures and make your own observations to see what works best for you and note when practicing how that particular variation benefits you the most.
Bridge pose, (Setubandha Sarvangasana) is one yoga pose you can do unsupported or supported by props to help you achieve different results.
Following is a brief summary of three ways to practice Bridge Posture and how you can use this pose to strengthen muscle groups, lengthen muscles, or calm your nerves.
One way to do Bridge pose is without a prop.
While you only stay in this variation of the pose for about 30 seconds to a minute it challenges you to rely on your muscle strength to hold you up.
As you develop your muscles you can feel your quadriceps and your buttocks tighten as you complete the posture.
You can use this version of the pose to strengthen your muscles.
Overtime it becomes easier to hold.
A second variation of Bridge posture is to rely on a prop.
Using a wooden block to support your sacrum helps you stay in Bridge pose while your psoas lengthens.
This can take pressure off your low back or lessen pressure on your low back.
At each height you can see from one day to the next or after certain activities if your psoas is still lengthened or has shortened.
A pine block helps you stay in the pose longer at each height.
Try the three different heights of the block, shortest to tallest.
On some days you can do all three heights while on others you can do the first height and the second but not the third.
This shows that your psoas muscles shortened while sitting too long driving, or working, or even watching TV.
After practicing a few days with the block under your sacrum your muscles can lengthen again.
The third variation of Bridge pose is done with two bolsters or two sets of folded blankets to make bolsters and a strap.
Lie on the bolsters lengthwise extended from your shoulders down to your feet with your legs strapped.
This variation of bridge pose is comforting and soothing to your nervous system.
The continuum of bolsters fully supports your body raised off your mat and while your chest opens your shoulders can fall back.
The strap wrapped around your thighs helps to keep your legs together with your toes pointing towards the ceiling.
Fully supported you can effortlessly stay in this variation of bridge posture for up to 20 minutes.
In conclusion there are various reasons to do the three variations of Bridge pose.
You could even do all variations during your practice depending on time restraints.
When you choose to test them all and see their impact on you, do the unsupported version first because it requires the most strength.
Next try the block under your sacrum Bridge Pose to lengthen your abdominal muscles especially the psoas muscles.
Lastly do the supported with bolsters and a strap Bridge Posture to relax fully and deeply.
Sequencing of poses has a different physiological impact on your body.
Test the Bridge postures and make your own observations to see what works best for you and note when practicing how that particular variation benefits you the most.
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