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Last updated on June 4th, 2024 at 05:31 pm

Introduction

Bridge pose variation ankles is an excellent variation of the base Bridge Pose. It is a deeper more friendly variation of Setu Bandha Sarvanasna(Bridge Pose). A beginner-level back-bend supine pose and the other name is “Chatush Padasana”. Claiming variation of bridge pose which means “Four Footed Pose” a strong back-bend.

“Setu Bandha Sarvanasna Variation Ankles” is the Sanskrit language name of this pose. This variation is a deeper practice focused on the alignment and tones of the spinal muscles. Regular practice of this pose relieves the pain and discomfort of the spine and shoulder. It will also be beneficial for the Throat Chakra (Vishuddha Chakra). It will help stimulate blood flow and energy in the body—an easy relaxing back-bend with no strain or injury.

Basics Of The Bridge Pose Variation Ankles

• Name – Bridge Pose Variation Ankles\Chatus Padasana\Four Footed Pose
• Level – Beginner
• Type – Back-Bend
• Target Muscles – Lower Back, Core, Neck, Quadriceps, and Glutes

Benefits Of The Bridge Pose Variation Ankles

Benefits of the Bridge Pose Variation The ankle pose (Chatush Padasna) is the same as the bridge pose. But it is inverted back-bending pose offers many additive benefits. It is a back-bending chin-locked pose meaning the chin touches the chest(Jalandhara Bandha). Here are some benefits given below the following are

• This pose has effective results for weight loss and burning stomach fat. It is an effective posture for weight loss and tones the abdominal muscles.
• The chin locks(Jalandhara Bandha) in which the chin touches the chest and massages the gland. It helps stimulate the thyroid gland and relieve the imbalance of the thyroid gland.
• Enhance the flexibility of the spine, shoulder, back, and neck. Helps Stretch the quadriceps, hamstrings, and glutes muscles. Correct the back posture, and sagging shoulder, and strengthen the shoulder.
• In this heart-opening pose, chest expansion increases the cavity and lung capacity. Deep breathing helps relieve the issues related to the respiratory system.
• Back-bending stretches of the abdominal muscle stimulate the organs of the abdomen. Relieves the discomfort of mensuration cycles and painful menstruation cycles.

How To Do Bridge Pose Variation Ankle: A Step-By-Step Process

Here are the following step-by-step for bridge pose variation ankles

1. Lie your back on the ground in a Supta Tadasana(Reclined Mountain Pose). Your legs are extended straight up heels together and toes pointed forward.
2. Your spine touches the floor and has no gap between the spin and the ground. The spine is completely in a resting position and relaxed in this pose.
3. Bend your knees and bring the feet close to the hips near the buttocks. The feet and knees should be hip-width apart and maintain the distance of the feet and knees.
4. Inhale, take your arms to support those beside you. And lift the hips, lower back, mid-back, and upper back toward the ceiling.
5. Ensure to lengthen your spine, pressing your shoulder down and raising your chest. Engage your core and glute muscles to lift your hips as high as possible.
6. Stretch your arms to hold the ankles with your palms. Balance the body’s weight on the feet, arms, and shoulders.
7. If you can’t hold the ankles with your palms use a yoga strap or belt looped around the sloes of the feet. It will be easier to reach the ankles.
8. Hold this pose for 3-5 breathe and keep breathing throughout the pose.
9. To release the pose exhale, lower the hips on the ground arms at your sides, and relax. Repeat this pose for 3-4 times to intensify your practice.

Other Variations Of The Bridge Pose

Here are some amazing funfull and challenging variations of the bridge pose.

• One-legged Bridge Pose
• Bridge Pose Variation Hand Support

Contraindication Of The Bridge Pose Variation Ankels

Here are some contraindications of this pose to keep in mind before practicing. Well, the risk and safety points are alike the bridge pose.

• A person with neck and shoulder injuries avoids doing this pose. It can put pressure on the neck and shoulder and may cause severe injury or worsen the conditions.
• A person with high blood pressure should avoid practicing this inverted back-bent pose. It can cause increased blood pressure and sweating.
• Pregnant women should avoid practicing this pose. It requires lots of balance and awareness and puts pressure on the abdominal muscles.
• A person feeling pain in the neck, shoulder, knees, and ankles should avoid practicing. It can cause worsen the pain or chronic pain.

Conclusions

The bridge pose variation ankles pose, is the great variation of the base bridge pose. When you are a beginner or new commer for yoga or starting your yoga journey. The traditional pose with intense stretch and back-bend are difficult to perform. So the variations are a simple and effective alternative to this base pose. This pose stimulates the abdominal organs and throat glands like the thyroid gland. It is quite effective for women’s health and maintains the hormonal imbalance.

Honey

Honey is a certified yoga teacher from Patanjali Yogpeeth, Haridwar. Through the learning process, she realized, that yoga can be helpful in the wellness of one’s life.