Bridge pose (Seku Bandha Sarvangasana in Sanskrit) is a backbend pose found in all varieties of yoga. There are many benefits to bridge pose. Bridge pose opens the chest, strengthens the spine, stimulates the thyroid gland, improves digestion and rejuvenates the brain.
This asana begins with lying on your back on the yoga mat. The knees are bent with the heels moved in toward the buttocks. The movement is coordinated with the breath. On the exhale, press your feet into the four and lift your tailbone toward the ceiling.
The arms are at your sides with the palms facing up. In the full pose, turn the shoulders under and bring the hands together. The chin is touching the area of the neck near the clavicle bone. This works to stimulate the thyroid gland, which is why it is often used in yoga for weight loss classes.
Lift the tailbone a little higher and push the feet into the floor, moving the knees forward slightly, but still over the heels. The pose is generally held for about thirty seconds or a little longer, depending on the class. Breathe slowly and deeply while holding the pose. On an exhalation breath, you will gradually roll down your spine and lower your buttocks to the mat.
As in all yoga poses, each person can modify the position as needed. In bridge pose, some people find placing a folded blanket under the shoulders is helpful, if neck discomfort is a problem for you. The same is true for the arm placement and lifting the buttocks, or any element of any yoga asana.
Come to your individual capacity and don’t push it. For example, if the hands won’t reach comfortably, leave the arms at your sides, but keep them active. As you progress in your practice, you will reach the full pose in your own time. Pushing beyond your capacity could lead to injury.