Sethubabdha Sarvangasana aka ‘bridge pose’ is a back-bending position which tones and stretches the muscles around the spine. This is why Sethubabdha Sarvangasana is also one of the Prana Vashya™ Primary Series finishing postures.
How to get into the position
Lying down on your mat, on your back with your knees bent and your arms by your sides (so you can just about touch your heals with your middle fingers), inhale and raise your lower back, then your mid back and then your upper back. On the exhalation, bring your shoulders together and place your palms on your mid back to support the position. You should reduce the weight in the palms to zero.
On each subsequent inhalation, try to press your shoulders together. On each subsequent exhalation, try to take your palms further inside.
Do not try to look sideways or shift your neck whilst in the position.
Hold this position for five full breaths.
Benefits
Sethubabdha Sarvangasana:
Calms the mind and reduces anxiety.
Can help cure back pain and insomnia
Strengthens your neck, chest, back and legs
Improves blood circulation
Helps open the Throat Chakra (Vishuddha Chakra), the Solar Plexus (Manipura Chakra) the Sacral Chakra (Swadisthana Chakra) and the Root Chakra (Muladhara Chakra).
Contraindications
Avoid this posture if you have any serious neck issues. Sethubabdha Sarvangasana can also help with a weak knee if done carefully.