Eyes soft, jaw looseArms open, palms upBlock under the sacrumKnees over the anklesSupported Bridge
Salamba Setu Bandha
Read what the gnome says
Supported Bridge! Lie on your back, lift the hips, and slide a block under the sacrum. Rest the weight on it, arms relaxed. Keep the neck neutral and breathe slowly. Stay a few minutes, then lift and remove the block. Restful gnome.
Works on Lower back · Hip flexors
How to do it
- Lie on the back with the knees bent and the feet flat.
- Lift the hips and slide a block or bolster under the sacrum.
- Rest the arms alongside, 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.
In ready-made sequences
Not medical advice. Ease off if anything feels sharp or wrong.
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