Bridge
In Sanskrit, “Setu Bandha Sarvangasana” translates to “bridge,” (Setu) “to bind,” (Bandha) “all,” (Sarva) “limb,” (Anga) “pose” (asana). Setu Bandha Sarvangasana is named after the bridge-like shape the body makes while in this pose.
Bridge pose is a backbend. A backbend is an extension of the spine, with bridge being one of the first backbends we learn when starting out in a yoga practice. As we are supported by the ground, it is considered a more stable approach to a backbend.
One of the issues I see as an instructor, is that students are often over-focused on the lift of the chest. That mentality that more is best takes over as students are trying to achieve a higher lift for that “textbook” or “Instagram” perfect arch in the spine. With that misguided focus being on the chest, it is easy to forget about everything from the waist down. And it is here where you really want to focus from a healthy spine perspective.
One of the first things to remember when practicing bridge pose, is that your lumbar spine is already in a backbend. Your lumbar spine is naturally in lordosis. Lordosis is a normal convex curvature of the spine found in the low back (lumbar) and neck (cervical). Lordosis and kyphosis are curves of the spine. The natural kyphotic curve is found in the thoracic spine (middle and upper back) is a forward curve. The spine's healthy curves create an S-shape when viewed from the side, allowing for flexibility, weight distribution and stability. In bridge, specifically for the lumbar region, the action is simply stabilizing the curve that already exists.
A very common miscue in bridge asks you to flatten this curve by tucking your tail. This goes against the biomechanics of a backbend. Instead, you want to focus on using your deep core to support the natural curve of that area.
While in physical therapy, my PT encouraged me to ground into my feet before lifting my pelvis. It is a delicate art to find that stability without clenching or holding everywhere else in the body, such as the neck, arms, and locking the side body. Really feel the soles of your feet on the ground and find energy sourcing from the floor through the foot, up the leg and to the hips before you lift the pelvis. Combining what I learned in PT with my anatomy studies with Richelle Ricard, has created a new relationship to how I approach bridge.
How to Do Bridge Pose the Healthy Spine Way:
Lie on back with knees bent, feet hips width apart. Align heels directly under knees.
Arms are long down at your sides
Shrug shoulders slightly and gently pull your shoulder blades toward the spine
Notice your sacrum (bony part of low back) on the floor. Begin to pull it to the back of your heart. This will keep your lumbar curve, as you feel the low spine lift away from the floor slightly.
Gather your belly in towards the spine without flattening your back. This is a subtle gathering, not a lock-down, clenching of the torso
Ground into the feet. Feel that energy sourcing to the hips
On an exhale, press through the shoulders, arms and feet, lifting the hips off the floor while continuing to maintain the curve in the lumbar spine. Resist the urge to tuck your pelvis! Resist the urge to thrust your pubic bone to the sky. Just continue to pull your tailbone towards the back of the heart.
The action of the tail pulling towards the back of the heart creates a continuous curve through the thoracic spine and naturally sends your sternum (chest) towards your chin
As the spine rises up, keep your throat long. Avoid jutting your chin to the sky, or collapsing your throat by drawing your chin towards your chest.
Do you clench your glutes?
It is all based on what you want to do. Some teachers tell students not to “squeeze” or “grip” their gluteal muscles (or glutes) in backbends because this will compress the sacrum and lower back. Others say that it’s essential to use the glutes in backbends. Different students may benefit from slightly different actions in any given posture. With bridge, most students will benefit from engaging their glutes in this specific pose and any other backbend.
When we engage the gluteus maximus, this action with other muscles extend the hip joint. We want the hips to extend slightly when we do backbends to help decompress the lumbar spine. Gluteal engagement also helps stabilize the sacroiliac joint for those who are hypermobile and have unstable SI joints (Me!!). When you are pressing down through your feet, your glutes will fire to help raise your hips. This is different then tucking your tail and clenching your glutes which flattens the lumbar spine, which we don’t want based on what I explained above.
As always with yoga, less is more, and subtlety is your friend.