Setu Bandha Sarvangasana—or Bridge Pose—is a rejuvenating backbend that enhances spinal flexibility, opens the chest, and stimulates the thyroid. Practising this pose with the support of a yoga wheel adds depth and accessibility, enabling a safe, supported arch in the back. The wheel serves as a gentle fulcrum beneath the spine, encouraging natural extension without strain.
METHOD
* Place a yoga wheel (approximately 40cm in diameter and 15cm wide) on your yoga mat.
* Sit upright in front of the wheel with your legs crossed.
* Position the wheel so that it rests against your lower back.
* Bend both knees and bring your heels close to your hips.
* Hold the wheel with both hands and gently begin to lean back, allowing your spine to make contact with the wheel.
* Press your feet into the mat, and gradually lift your hips, rolling backwards, until the lower back is fully supported.
* With hands still on the wheel, gently roll your shoulders back, encouraging the chest to open and broaden.
* Continue to roll back slowly until your shoulders rest on the mat.
* Let the back of your head touch the floor, allowing the neck to lengthen and the chin to gently tuck towards the chest.
* Ensure that the spine follows the natural curve of the wheel, experiencing an even stretch through the upper and lower back.
* Release your hands and relax both arms on the mat.
* Stay in the pose for around five minutes—breathing deeply and evenly.
* To come out, press through your feet and slowly roll forwards, returning to a seated posture.
