Restorative

Supported Bridge

Salamba Setu Bandha

Lift the hips and place support under the sacrum.

Benefits: Deeply restores the nervous system, reduces fatigue, and supports recovery. Particularly helpful for renewing energy.
Props: Block, bolster, or blanket support.
Hold Time: 8 to 12 minutes
Cautions and Contraindications: Use extra support for pregnancy, blood pressure changes, or pain. Comfort and ease are the priority over depth.
Entering Supported Bridge: Lie on your back with the knees bent and feet grounded. Lift the hips just enough to slide a block or bolster under the sacrum. Rest the pelvis on the support and let the arms relax. Take a steady inhale to create length, then use the exhale to settle into the final shape.
Exiting Supported Bridge: Press into the feet and lift the hips enough to remove the support. Lower the pelvis back to the floor. Pause in a neutral position for a moment before continuing.