Supported Bridge with Straight Legs

Salamba Setu Bandha (straight legs)

Read what the gnome says

Supported Bridge with straight legs! Lie on your back with a block under the sacrum, and extend the legs long. Arms relaxed, breath slow, neck soft. Stay a few minutes. Remove the block carefully. Restful, supported gnome.

Works on Spinal extensors · Glutes · Chest

How to do it

1. Lie on the back, bend the knees and lift the hips; slide a block under the sacrum.
2. Straighten the legs one at a time along the floor.
3. Let the arms rest open, soften the belly and breathe; stay a few minutes.

Common mistakes

• Don’t place the block on the lower back.
• Don’t force the height: use the lowest setting.
• Don’t hold the breath.

Benefits

• Lets the body rest and the breath slow down.
• Eases tension and tiredness.
• A good way to end a practice.

Take care: Use cushions or blankets so nothing strains. Come out slowly if you feel lightheaded.

Suggest a correction

Not medical advice. Ease off if anything feels sharp or wrong.

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