This week’s pose is a restorative version of last week’s pose of the week. Stretch and receive all the therapeutic benefits in Supported Bridge Pose, Salamba Setu Bandha Sarvangasana without all the muscular work! Completely surrender and open up to what the Universe has to offer.
Benefits:
Passively stretches the shoulders and chest. May induce the parasympathetic nervous system which reduces stress, aids in digestion, regulates blood pressure and more!
How to:
- Start lying on your back on the floor
- Bend your knees placing feet on the floor hip distance apart with knees stacked directly above ankles
- Keeping all 4 corners of both feet on the floor press through the heels to lift the hips
- Slide the block underneath your sacrum (between the lower back and tailbone)
- Release the hips down, allowing the sacrum to rest on the block
- Keep thighs parallel and back of head on the floor
- Arms are straight, fingers reaching forward the heels with backs of hands on the mat biceps spinning up and out
- Reach the tailbone towards the heels to lengthen the waist
- Opening across the chest and shoulders
- Completely release and breathe evenly for 5-10 minutes.
- To release, lift the hips, remove the block to the side and come back to the floor knees can fall in towards each other or windshield wiper side to side.
Modify it:
You may use a bolster, folder blanket or cushion instead of the block. If you want further opening across the fronts of the legs then straighten the legs, keeping them parallel and relaxed. If legs are straight falling open too much then use a strap around the thighs. If you are struggling to relax and let go then try adjusting the props, play music or start for shorter durations…meet yourself where you are!