How to perform Supported Bridge Pose
Lie down over support placed under the whole of your body from the thoracic spine down to your knees. The shoulders swoop down to touch the floor. Spread your arms outward or slightly at your side. Activate your feet and press them into the wall.
What is Supported Setu Bandha Sarvangasana?
This is a very mild variation of the full pose that allows your chest and shoulders to open up without the need for you to exert much effort.
A bolster is stretched underneath you, from the back of your knees all the way up to your thoracic spine, and your shoulders fall down to the floor. Your legs stay active as they push into the wall in front of you, but overall you stay relaxed as gravity pulls the sides of your chest and shoulders down and over in a very therapeutic way.
When to use Supported Setu Bandha Sarvangasana?
This pose can be incorporated into a restorative sequence, can be used as part of your cool-down, or can serve as a replacement for the full pose if you are not ready or unable to go into it. For example, you can use this pose as an alternative to Bridge Pose or Sirsasana during menstruation or if you’re suffering from neck, shoulder, or upper back injuries.
Lying over a bolster and letting gravity do most of the work can fill you with a deep sense of relaxation since the opening in your chest will allow you to take deeper and fuller breaths.