Bridge Pose (Setu Bandha)


Sacroiliac pain is often a result of imbalance in the sacroiliac joints, with one side being more mobile than the other. The sacrum gets out of alignment with the iliac bone on the more mobile side, creating instability and pinching nerves. Bridge Pose can help by strengthening the muscles around the back of the sacroiliac joint, providing greater support, especially if performed with a block between the thighs, It's best to not pushed to an extreme as you want to keep the back of the pelvis widening.

It's also a useful pose to create length in the front body and open up the hip creases, something much needed if you spend a lot of time working at a desk. As a back bend, it can be a great pick-me up. I particularly enjoy using it in my yoga practice as a back-body strengthener to balance out abdominal work and forward bends.

Witold Fitz-Simon is a nationally certified teacher of the Alexander Technique, a certified teacher of yoga in the tradition of Donald Moyer and B. K. S. Iyengar, and a published author and blogger.