This post is dedicated to 3 variations of Setu Bandha Sarvangasana (bridge pose). As with every pose there are half a dozen, at least, variations or modifications. These are just 3 That I find helpful and wanted to share. And lets face it bridge pose hits just about every muscle, so lets jump into it!
Regular bridge lengthens while engaging the front body (quads, psoas, abs) while firing up the back body (calves, hamstrings, glutes, erector spinae) and opining up the heart stretching the pectorals.
Bridge with a block is an incredible restorative pose. You get so much benefit from the gentle backbend and stretch to the front body while enjoying that heart opening stretch of the pectorals. You can lower or raise the block as high as you want so this works for any level of practice.
Bridge with the foot on the knee does all this but deepens the engagement on the lower leg while adding stretch to the hip muscles of the elevated leg. And I tend to feel my obliques fire up more than in regular bridge.