Last updated on June 4th, 2024 at 05:38 pm
Introduction
The Hand Support Bridge Pose is the energizing version of the ” Bridge pose”. The traditional “Setubandha Sarvang Asana” has many challenging and tough variations. It is a hand-supported pose that helps to strengthen the chest, rib cage, hips, and thigh muscles. It is a supine back-bend intermediate-level yoga pose, more challenging and supportive. It is a supportive version that requires more flexibility and strength of the shoulders and hamstrings.
In this posture, we support the hip with the help of the hands to keep them more stable. In this article, we learn about this amazing variation of bridge pose. That includes benefits, how to do it, and contraindications.
Health Benefits Of Bridge Pose Variation Hand Support Pose
This energetic pose helps you rejuvenate the posterior chain. Includes hamstrings, glutes, lats rotator cuff muscles, and spine. Regular practice of this pose has many benefits and helps in posture correction and transformations. Here are some relative benefits given below
- This pose strengthens and stretches the hip, abdominal, chest, and shoulder muscles. Keep them firm and stable.
- Lengthens the upper torso, quadriceps, and abdominal muscles. Keep them firm and stable.
- Improve the spinal flexibility and enhance the range of motion of the wrists, elbows, and shoulders.
- It is a heart opener pose that helps in opening the chest. Deep breathing helps open the lungs and improve the respiratory system.
- Improve awareness and focus by maintaining the coordination between body, mind, and breath.
- Relive the neck pain, back pain, hunch, and incorrect body posture. Helps align the spine hips and shoulders.
- Improves blood circulation better metabolism, and also provides more oxygen to the muscles and brain.
- Stimulate the abdominal organs and glands like the kidney, thyroid, and liver. Improve the health of reproductive organs health for both males and females.
- Especially beneficial for women and helps them prevent hormonal imbalance. Relieve the menstrual period crams and monophase.
How To Do Bridge Pose Variation Hand Support A Step-By-Step Guide
- Lying down in the corpse pose(Savasana) keep your feet width apart. Arms at your sides and the palm facing up.
- Take a deep breath and relax in this position with complete awareness for 3-4 breaths.
- Inhale and slide your feet together bend your knees and soles firmly touched the floor and hip width apart.
- Knees should be closer to your hips slightly apart and align with your ankles.
- Press your shoulder and forearms on the ground and lift your hips as high as possible.
- Ensure your knees are aligned to your ankles and your heels are firmly pressed on the ground. Engage of claves, hamstrings, and glute muscles.
- Lift your arms and keep it on your back to support your hips. Keep breathing throughout the posture.
- Hold this pose for 3-4 breaths or according to your body’s stamina and feet, which should be parallel.
- To relieve, exhale unsupporting your back, lower the arms, and come down on the ground.
- Relax rest for a few seconds and repeat this pose for3-4 times.
Contraindications Of Bridge Pose Variation Hand Support Pose
This supportive variation of bridge pose comes with some risks and contraindications. You should keep this in mind before performing this pose.
- Injury or surgery in the neck, shoulder cervical pain, and osteoporosis, should avoid this.
- Pregnant women should avoid this pose as it puts pressure on the abdominal and back muscles.
- Senior citizens should avoid this pose can cause injury on the shoulders, knees, and neck.
- A person with a lack of physical strength should avoid practicing this pose. Practice with any support like blocks and bolsters.
Other Variations of The Bridge Pose
Here are some playful and wonderful more challenging variations of the bridge pose are
Conclusions
Bridge pose variation hand support is a unique variation of the Bridge Pose. It is a strengthening and energizing yoga pose, which improves spinal mobility. Intense flexibility helps prevent lower back, knee, and shoulder pain. Regularly practicing this variation in daily yoga improves the range of motion and avoids the risk of falling. Deep breathing promotes awareness and a healthy respiratory system.
If you have any queries or suggestions, please leave a comment. We will pleased to answer all your queries. Thank you.
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.
