Follow Malaika Arora’s lead and get a flat belly with this bridge pose variationUpdated on: 27 January 2021, 16:31 pm IST
Malaika Arora is back again with yet another interesting yoga pose variation! This time she has taken it a notch higher with a bridge pose or setubhandhasana variation. The famed bridge pose has multiple benefits, affecting both our physical and mental health. No wonder Malaika recommends it to her followers!
On her Instagram, she says:
“For this #MalaikasMoveOfTheWeek let’s roll out our mats to perform the Setubhandhasana variation also known as the Bridge pose.”
She also suggested that “It (bridge pose) stretches the chest, neck and spine. Strengthens the back, buttock and hamstrings. Increases blood circulation, alleviates stress and calms the brain.”
Now, these are good enough reasons to practice this pose once a week! Of course, you’d need to know how to perform this asana and Malaika is here to help you with it.
Here are the steps to do this bridge pose variation as spelt out by Ms Arora:
- First and foremost, lie down on your back with legs straight on the floor, palms beside your thighs.
- Now in the next step, bend both your knees, keeping legs and hips apart, heels closer to the hips.
- Now slowly inhale, lift your stomach and chest up by taking hips off the floor.
- Don’t forget to give support to your lower back with your hands.
- Now straighten your legs with toes pointing in front.
- Hold for 10 to 15 seconds and release.
Isn’t it simple? You would need to repeat this variation about 10 times to start seeing results.
Remember to engage the targeted muscle groups to really feel the contraction. This will help you in:
- Improving muscle strength
- Enhance concentration
- Better hold
Malaika Arora did give a heads-up in her post for those with neck problems. She wrote, “Anyone with a neck injury or spondylitis should avoid performing this pose.”
In addition, if you are a beginner, you should stick to the regular version of bridge pose for at least a week. This will help you in strengthening your core and glutes, minimising the risk of injury.
So, try out this bridge pose by Malaika Arora for the multiple health benefits it has!