In the final episode of our three-part series on BridgePose (Setu Bandhasana), Jane and Sarah dive into the subtle but powerful connections between breath, pelvic floor health, and trauma-sensitive yoga.

We explore how breathing on the inhale vs. exhalechanges your Bridge experience, how to support students with wide vs. narrow ribcages, and why Bridge is one of the best places to practice full core breathing. You’ll also learn how supported variations like Stirrup Pose can help release chronic holding patterns, calm the nervous system, and makepelvic floor work safer and more effective.

This episode is perfect for anyone looking to deepen theirpractice beyond basic alignment—bringing awareness to the breath, the core, and the body-mind connection that makes Bridge such a therapeutic and empowering pose.

In Part 2 of our three-part Bridge Pose series, Jane andSarah reframe Bridge Pose (Setu Bandhasana) as much more than a consolation prize for Wheel. This episode explores how to adapt Bridge for different body types—whether you’re hypermobile, stiff, or somewhere in between—and how to use props, variations, and therapeutic approaches to makethe pose effective and safe.

You’ll learn:

• How "relative flexibility" is key to why certain cues don't work for you
• Cues for stiff vs. hypermobile students
• Variations like Baddhakonasana Bridge, Chatush Padasasna, and Dynamic Bridge
• How to challenge yourself with one-legged bridge and blanket slides
• How too much or too little ribcage expansion affects cervical spine positioning and safety

Whether you’re looking to make Bridge more restorative ormore challenging, this conversation will give you practical ways to teach,practice, and enjoy Setu Bandhasana.

In this first episode of our three-part series on Bridge Pose (Setu Bandhasana), Jane and Sarah break down the foundations of this classic yoga backbend. We explore the difference between a yoga Bridge and a glute bridge, why thoracic extension matters more than cranking into your low back, and how small changes in pelvic tilt, glute engagement, and shoulder positioning can make the pose safer and more effective.

You’ll learn:

• How to set up Bridge Pose without jamming your lumbar spine

• The role of the glutes (engaged vs. gripping)

• Why props like blocks and straps can transform the pose

• Practical cues for better pelvic mechanics and shoulder mobility

Whether you’re a student who’s always struggled with Bridge or a teacher looking for fresh cueing ideas, this episode will help you (and your students) discover how Bridge Pose can actually feel good.