Bridge Pose (Setu Bandhasana) with Scoliosis: Modifications and Benefits
/Bridge Pose (Setu Bandhasana) is a foundational yoga posture that offers a range of benefits, specifically for those with scoliosis. It strengthens the muscles of the back, glutes, hamstrings, and core, improves spinal mobility and flexibility, opens the chest, improves digestion, and reduces anxiety. However, for those with scoliosis, a common spinal condition characterized by lateral curvature and rotation, a standard Bridge Pose might not be ideal.
This post explores how to do Bridge Pose and how to approach it if you have scoliosis, ensuring you reap the benefits while maintaining proper alignment.
How to Do Traditional Bridge Pose
Start by lying on your back with your knees bent and feet flat on the floor, hip-width apart.
Extend your arms alongside your body with palms facing down.
Inhale and lift your hips off the floor, pressing your feet and arms into the ground.
If accessible to you, once your hips are lifted, interlace your hands beneath your pelvis; stretch the front of your chest by lifting your sternum up and broaden your shoulders down and away from your ears.
Hold the pose for 5 or so breaths, using your breath to stretch your chest and spine.
Exhale and slowly lower your spine down to the mat.
Understanding Scoliosis and Bridge Pose
Scoliosis causes the spine to curve sideways, often in an “S” or “C” shape. Because of this curvature there is also a rotational component where one hip, shoulder, or side of your back will be closer to the mat. This means that there is often an asymmetry of the hips, shoulders, and ribcage during Bridge Pose, which is why it is important to adjust how you do this pose if you have scoliosis.
With any type of scoliosis pattern, and especially with a spinal fusion, aim to keep a neutral spine. Focus on maintaining your lumbar curve without getting too deep into spinal extension in the lower back; the back extension should take place more in the thoracic region.
Bridge pose with feet on blocks
How to Modify Bridge Pose for Scoliosis
Lie on your back with knees bent and feet flat on the floor, hip-width (or possibly wider) apart. Place your arms by your sides, palms facing down.
Before lifting, gently engage your core muscles. One way to do this is to activate your lower abdominals (the space an inch or two below your navel) as you exhale. This stabilizes your spine, hips, and pelvis during the pose.
Lift your hips up on the inhale, but do so with the following considerations and modifications:
Keep your spine long and neutral: You might be tempted to arch your back or roll your hips up, but with scoliosis, try to keep your natural lumbar curve in place as you raise up. To keep the spine long avoid thinking of the lift as a crunch and try to keep the spine the same length in both the lifted and lowered positions.
Use blocks for support: Place a yoga block under your sacrum (lower back) for additional support and to maintain a neutral spine. This reduces the work in the legs and lower back, which is helpful if you are new to the pose or in pain. Or, you can place a block under each foot, which will help you reduce the intensity of the back extension and may make it easier to maintain a neutral lumbar area. Alternatively, you can use a block in between your knees to improve alignment and increase muscular activation, which will increase support for your pelvis and spine.
Monitor hip height and levelness: Is one hip higher than the other? Your curve might be causing this. Don’t just drop the higher hip, but try to engage hip or pelvic muscles to better level the hips.
Hold the pose for about 5 breaths, and focus on inhaling into your concavities to create more space and expansion in those atrophied areas.
Exhale and slowly lower your hips down to the mat, keeping your spine neutral.
Benefits of Bridge Pose for Scoliosis
Even with these modifications, Bridge Pose is essential for those with scoliosis for the following reasons:
Helps strengthen core and back muscles, which will improve body stability and posture
Strengthens the support structure of the spine, like the glutes and muscles of the legs and hips
Improves alignment and body awareness
Expands and strengthens concavities that result from your scoliosis
Conclusion
Bridge Pose can be a valuable addition to a scoliosis management routine. By focusing on proper alignment and listening to your body, you can enjoy the strengthening and flexibility benefits of this pose while improving the health of your spine. Ensure that you listen to your body, take the pose slowly as you increase your strength and body awareness, and enlist the guidance of your healthcare professional and/or certified yoga instructor to make sure you are able to do Bridge Pose.
For more on doing yoga with scoliosis, check out my other posts in the series:
How to Do Child’s Pose for Scoliosis
Why You Should Practice Tabletop Pose, Especially with Scoliosis
What Is Yoga for Scoliosis