Pose of the Month: Supported Bridge Pose (November)

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Supported Bridge Pose          Setu Bandha Sarvangasana

Supported Bridge Pose is a low back release and chest opener. Like last month’s Bow Pose, this is a backbend but it is a much more gentle one.  If you have low back problems due to injury, or tight hamstrings, this is an amazing pose. It supports your back while allowing tendons, ligaments, tissue and muscle to  let go and release. This restorative variation of Bridge Pose pose is a natural mood enhancer and the chest opening aspect makes you more open to receive and give positivity.


  • Helps to strengthen the muscles in the back as well as relieves the stress trapped in the back

  • Stretches and tones the neck, spine and back.

  • Can reduce stress, depression and anxiety

  • Regular practice of this pose helps to improve blood circulation.

  • Helps alleviate menstrual pain and symptoms of menopause.

  • Stimulates the abdominal organs and thyroid glands, which improves digestion and helps to regulate metabolism.

Step by Step Guide:

  • Begin by lying flat on your back.

  • Bend your knees and place your feet on the floor hip-width apart.

  • Make sure your thighs and feet parallel to each other.

  • Lift your lower back off the floor and place a yoga block, cushion or blanket underneath.

  • Roll in your shoulders, and make sure your chin isn’t sticking up towards the sky.

  • Relax into this restful posture for at least a minute. Breathe slowly and deeply.