Supported Bridge: Salamba Setu Bandha | Restorative
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
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.