Supported Bridge Pose, or Setu Bandhasana, is a gentle backbend that opens the chest, stretches the hip flexors, and rejuvenates the spine. It is called “supported” because it utilizes the support of props, such as a bolster or a folded blanket, to provide comfort and stability. Here’s how to practice Supported Bridge Pose:

1. Begin by lying flat on your back with your knees bent and feet hip-width apart. Place a bolster or folded blanket near your feet.
2. Slowly lift your hips off the ground and slide the prop underneath your sacrum (the bony part at the base of your spine). Ensure that the prop is positioned horizontally and supporting your lower back.
3. Adjust the position of the prop so that it feels comfortable and supportive. You may need to experiment with different heights or thicknesses of props to find the right level of support for your body.
4. Once you are settled on the prop, relax your hips, buttocks, and lower back onto it. Allow your spine to gently arch and your chest to open.
5. If it feels comfortable, you can extend your legs one at a time, straightening them out on the mat. Alternatively, you can keep your knees bent with your feet on the ground for added support.
6. Rest your arms alongside your body, palms facing up, or you can extend them overhead and hold onto the opposite elbows to deepen the stretch in your chest.
7. Close your eyes, relax your facial muscles, and breathe deeply. Allow your body to surrender to the support of the prop and feel the gentle opening in your chest and hips.
8. Stay in the pose for 5-10 minutes, or longer if desired. Focus on deepening your breath and releasing any tension or tightness in your body.
9. To come out of the pose, bend your knees and place your feet on the ground. Gently roll your spine down, vertebra by vertebra, and remove the prop from underneath you.

Some key points to remember while practicing Supported Bridge Pose:

• Ensure that the prop you use provides enough support for your lower back and feels comfortable. Adjust the height and thickness as needed.
• Relax your shoulders and jaw throughout the pose. Soften any tension in your neck and allow your throat to be open.
• Modify the pose by using additional blankets or props to support your body if needed.
• Listen to your body and avoid any sharp or intense pain. It’s normal to feel a gentle stretch, but if you experience any discomfort, come out of the pose and adjust or try a different variation.

Benefits of Supported Bridge Pose include:

• Opens the chest and stretches the front of the body.
• Relieves tension and fatigue in the back.
• Stretches and relaxes the hip flexors.
• Helps to calm the nervous system and reduce stress.
• Improves posture and spinal flexibility.

Supported Bridge Pose is a nurturing and restorative pose that can be practiced by individuals of different levels of flexibility. As always, honor your body’s needs and practice with mindfulness. Enjoy the benefits of this gentle backbend and chest opener.