Realize a Flexible Spine with the Yoga Teachers Know How

Bridge Pose With Block In Between Knees – Setubandha Sarvangasana

Support yourself into Bridge Pose to stretch the spine and relieve neck & shoulder tension, whilst firming the legs and buttocks.

Get the full benefits of Bridge Pose with a Block today by watching the complete instruction at Yoga.org.nz.

 

Video Transcript:

(You’ll get the most benefit from this transcript by watching the video above)

Bridge Pose with Block in Between Knees

Today’s tip is bridge pose with the block between the knees. We’ve gone a little bit deeper into the pose this week, hence no block underneath the sacrum. Again, Soraya’s got the feet splayed out, so we want to turn the toes in, take the heels out slightly, press the knees into the block, and lifting the hips as high as possible to come up on to the shoulder girdle, so that the neck is free and has  space.

If you’re finding this too difficult and you can’t get the hips nice and high, just come down out of the pose and go back to having the block in underneath the sacrum. So you can let go of hands and bring the block in underneath the sacrum, and you can still have the block between the knees, pressing the knees together.

Again, the heels are tending to turn out. If you’re finding that’s becoming quite a bad habit, we have another block. We can just slip that in. You may have to take the block out from between the knees, put the heels a little bit wider, and just turn the toes out slightly, nice, and press the feet.

So you can see, we’ve gone back into the pose from the first week, but the pose is a lot better. For some people, this might be the way that you have to practice for a few weeks, before you can go to, if you lift the hips, I’ll take the block out,  coming in to the pose with the block between the knees, if you bring your knees together. Soraya, bring the knees together now, yup. And you can see here that Soraya has still about the same height within the hips and the neck is nice and free.

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