Bridge Posture

 aka Setu Bandhasana

Creating balance in our bodies can be difficult with life in the USA or any modern culture.  It can be particularly challenging for the triathlete or cyclist.  Sitting at desks, computers, driving in cars, cycling, swimming, and running can create an imbalance in our body.  This can show up over time as hunched over shoulders, a head that juts forward, tight hip flexors, a rounded low back, and a bit of a shuffle......bike shoes on or not.  I call this the biker's shuffle.

The yoga posture Bridge strengthens the back of the body while opening the front of the body, and creates a counter to the forward positions on the bike, in cars, and at desks.  I consider this "tonic" and good for all things.  When cyclists have low back pain, it is often not because they need to specifically stretch the back (although this can help), but I have found they need to stretch the front of the body, while strengthening the back of the body.  This back bend accomplishes both, so let's get started!

Lay on your back.  Bending the knees and bringing the feet on the floor, walk the feet hip joint width apart.  Toes and knees pointing forward.  If this is difficult to do, just make sure that each knee follows the direction of the second and third toe.  If you can, bring your hands to touch your heels.  Use this as "feed back" so that both heels are equal distance from your gluteals.  Align your neck so that it is neutral; head is not turned to either side but facing the ceiling.  Lift the hips any amount and keep your feet where you started.   

Taking this posture further: lift the right shoulder off the floor, and move the shoulder down away from your ear, and then in towards the middle of the back (or mid line).  Do the same with the left shoulder.  Grasp the hands together.  Lifting the chest upwards, at the same time the chin drops towards the chest. Lift the hips a little higher.

The Expanding Breath.  This technique uses the breath to create more space in the body.  While holding this posture, breathe in deeply, and allow the chest to broaden as if you are      

"puffing up" the entire chest and rib cage.  While exhaling, maintain the space that you have just created.  Stay here for a few breaths or until you want to rest. Repeat multiple times,  daily.

These instructions are a basic primer to this posture.  Please remember to practice ahimsa or non-harming, and if it hurts don't do it.  Mildly uncomfortable is OK, but yoga should never be forced.  If your breathing becomes limited or strained, then it is too much.  The foundation of yoga asanas (postures) are based upon doing them so that they are steady and comfortable.  You will be standing a little taller after time with this posture, and hopefully not shuffling!  Have patience and spend some quality time here, creating balance in your body. 

Lori Tindall is a certified yoga teacher, a former USAT certified coach, and an Ironman athlete.  www.theyogaoftriathlon.com Copyright, 2009.  All rights reserved.