My spine lengthened as if a chiropractor or massage therapist was pulling my upper body away from my lower body.
But no one was in the room.
As my head and shoulders spilled along the floor, my chin and sternum moved towards each other, like 2 friends coming together to share a secret.
On a hot summer day, a breeze of calm washed over me, and my body became cooler.
The sounds around me got quieter as if the rest of the world had become a bit muted. In a good way.
In a way that allowed me to ignore distractions like that last pile of laundry, forget about my to-do list, and reconnect to my true self for a few minutes.
With my eyes closed, I looked inward and took a refreshing soak in supported Setu Bandha (Bridge Pose) on a bolster.
Postures Pay Out Beyond the physical benefits
Can I tell you a (not-so secret) secret, my friend?
The payout of practicing yoga postures goes well beyond the physical stretch, whether you realize it or not.
The more you pay attention as you practice, the more you’ll start to notice the subtler physical, mental, and energetic changes that can happen, from something as obvious as feeling more rested to completely changing your state to one of deep joy and peace.
Both an inversion and a backbend, Setu Bandha carries the potential for the refreshing, heart-opening qualities of a backbend and the clarifying, perspective-shifting qualities of an inversion.
Because the chest and chin move towards each other in the pose, the activity of the mind and the wisdom of the heart come together to create an inwardly-focused, cooling effect.
There are so many different ways to set up and practice this pose.
In this month of heat in the northern hemisphere, I wanted to spotlight supported Setu Bandha (Bridge Pose) with a bolster as a quick and easy way to cool down and relax when you’re ready for a break from your summer fun in the sun.
Here are some ways to practice Setu Bandha (Bridge Pose) for different experiences. Have fun playing around to find what works best for you and your body, which might change from day-to-day. Keep in mind that the pose works at a deeper level than you might feel when you’re in the pose, so start out easy.
Getting Into Supported Setu Bandha Bridge Pose with a Bolster
Start with a bolster or a blanket roll. Sit on one of the short edges of the bolster or blanket roll. Lay back so that the bolster or blanket roll supports the spine. Then scoot back until the center of the back of the head and the tips of the shoulders touch the floor. With the knees bent and feet on the floor, take a few breaths to settle in and see what adjustments you might want to make for your body.
Modify the opening of the chest and curve of the spine by sliding more off or on the bolster.
As you slide off the bolster, it pulls the shoulder blades and upper back towards the hips, and lifts the chest—to a point. It’s easy to slide off too much though, and then the chest will start to drop. The idea is to use the bolster to raise the chest as much as you comfortably can so experiment to find the optimal opening for you.
If the neck is tense, you have trouble swallowing, or feel like you are opening the chest too much, then keep sliding off bit-by-bit.
Perhaps you feel like the chest is starting to drop or collapse. Then start over by sitting on the edge of the bolster so you can get that gentle traction that the bolster gives when you lay back and slide off of it.
Protect your low back
If you tend to experience low back trouble, you might keep the knees bent with the feet on the floor in line with the hips or even take the feet wider and drop the knees towards each other. You also could step the feet up onto the bolster with the knees still bent.
Another option is to scoot further off the bolster until the edge of the bolster supports the sacrum. You’ll notice that the tail bone then tilts up, and the low back lengthens.
Those who don’t have low back problems can experiment with straightening the legs, being sure to turn the heels out slightly so top thighs rotate internally.
Choose your arm position based on your desired effect.
If you want a more restful and inwardly focused experience, you can place your elbows on the floor, and relax your hands or finger tips on your belly.
A more invigorating option is to put your arms on the floor over your head.
Looking for that Goldilocks variation that gives you just enough of each? You could rest the arms to the sides with your fingers pointing towards your feet.
These options are just a few of the many ways you could practice supported Setu Bandha (Bridge Pose) with a bolster. There are SO many more ways to modify it for your particular body.
You’ll want to avoid it if you have glaucoma, a detached retina, certain brain conditions, epilepsy, whiplash, or other neck and spine injuries.
Feel free to stay for a few nice, long, soft, smooth breaths or for several minutes.
As you stay present to your experience, breathe, and observe your body and mind, you’ll learn more and more. At the very least, you’ll feel more rested, refreshed, and open.
As you deepen your practice, new understandings that can help you on and off your mat can arise, and it all starts with paying attention.
Remember, you get to choose. You have the capability to change your experience and to feel better.
You deserve to take a break, go inward, and reconnect to yourself with a cool, refreshing pose like supported Setu Bandha (Bridge Pose). When you do, you’ll notice a change.
The more you reconnect to your true self, the more energy you’ll have for your purpose, your loved ones, and the world.
Tell me, how do you practice Setu Bandha (Bridge Pose)? What’s your favorite way to calm down, cool off, and reconnect to yourself in the summer? Head to the comments and let me know. It’s always a joy to hear from you!
This information is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation.