Inversions-ShoulderstandIntermediate
Bridge (Shoulderstand variation)
Setu Bandha Sarvangasana
Bridge (Shoulderstand variation) supports the back on the crown and shoulders while the legs extend long, creating an intense heart opener within the inversion family.
No image available
How to Perform
- 1
Set two or more blankets under the shoulders and lie supine with legs extended and arms alongside.
- 2
Press elbows into the floor, lift the chest, and place the crown of the head down as the hands support the torso.
- 3
Walk feet forward and straighten legs, allowing hips to drop while chest lifts toward the chin.
- 4
Reach arms overhead or clasp hands beneath the back, breathing evenly into the front body stretch.
- 5
To exit, bend knees, support the head with the hands, and lower spine to the mat before resting.
Benefits
- Expands chest and throat to energise the respiratory and endocrine systems.
- Strengthens legs while stretching hip flexors and front body.
- Relieves fatigue by improving venous return and calming the nervous system.
Alignment Cues
- Shoulders and upper arms bear weight; neck stays light
- Legs extend straight with knees tracking toward toes
- Pelvis drops while chest arches toward the chin
- Arms either clasp or reach overhead without lifting shoulders
Common Mistakes
No common mistakes listed.
Contraindications
- • Neck injury or cervical instability
- • Uncontrolled hypertension, glaucoma, or retinal pathology
- • Pregnancy after first trimester unless previously practised safely
Recommended Props
BlanketBlockStrap