Step by Step Guide

  • Lie on your back with your knees bent and feet hip-width apart.
  • Place your arms alongside your body with palms facing down.
  • Ensure your feet are parallel and directly under your knees.
  • Feet should be hip-width apart.
  • Inhale and press through your feet as you lift your hips towards the ceiling.
  • Engage your glutes and thighs to support the lift.
  • Roll your shoulders underneath your body, clasping your hands together if possible.
  • Keep your arms actively pressing into the mat.
  • Lift your chest toward your chin, bringing your chin slightly away from your chest.
  • Keep your neck long and avoid straining
  • Engage your core muscles to support your lower back.
  • Maintain a natural curve in your spine without over-arching.
  • Hold the pose for 30 seconds to 1 minute, breathing deeply.
  • Keep the inner thighs engaged and avoid letting the knees splay outward
  • Exhale and release your hands, lowering your spine and hips back down to the mat.

Benefits of The Bridge Pose (Setu Bandhasana)

  1. Strengthens Legs: Setu Bandhasana strengthens the muscles of the legs, especially the thighs and glutes.
  2. Opens Chest and Shoulders: The pose helps open and expand the chest, improving posture.
  3. Stimulates Abdominal Organs: Bridge Pose engages the abdominal muscles, promoting digestion.

Beginner Tips:

  1. Modify Hand Placement: If clasping your hands is challenging, keep your palms facing down with arms alongside your body.
  2. Hip Height: Focus on lifting your hips to a comfortable height, avoiding excessive strain on the lower back.
  3. Use a Prop: Place a yoga block or cushion under your sacrum for support if needed.
  4. If you have neck issues, keep your neck in a neutral position without turning or straining.
  5. Avoid lifting your heels off the mat; keep the weight evenly distributed across your feet.
  6. Pregnant individuals should practice with caution, and if there are any discomfort or concerns, consult with a healthcare professional.