Bridge Pose
Setu Bandhasana
Strengthen your back and open your heart with this gentle backbend. Bridge Pose improves spinal flexibility while calming the mind and reducing stress.
Bridge Pose - Gentle backbend for strength and flexibility
How to Practice
- Lie on your back with your knees bent and feet flat on the floor, hip-width apart
- Place your arms alongside your body with palms facing down
- Press your feet and arms into the floor as you lift your hips up
- Keep your knees directly over your ankles and parallel to each other
- Lift your chest toward your chin without compressing your neck
- Interlace your fingers under your body and press your arms down for support
- Keep your thighs and feet parallel to each other
- Hold the pose for 30 seconds to 1 minute, breathing deeply
- To release, unclasp your hands and slowly lower your spine to the floor
- Hug your knees to your chest to counter-stretch
Benefits
- Strengthens back and glutes
- Stretches chest and spine
- Improves circulation
- Calms the brain
- Relieves stress and anxiety
- Opens the chest and shoulders
- Improves spinal flexibility
Tips for Success
- Keep your knees hip-width apart and parallel throughout the pose
- Press firmly through your feet to lift your hips evenly
- Avoid compressing your neck - keep space between your chin and chest
- If your knees splay out, place a block between them
- Breathe deeply and evenly throughout the pose
- Use a blanket under your shoulders if you have neck issues
⚠️ Precautions
If you have neck problems, avoid lifting your chest toward your chin. Keep your head and neck in a neutral position, or place a folded blanket under your shoulders for support. Avoid this pose if you have severe back injuries.