Bridge Pose (Setu Bandhasana) is a rejuvenating yoga posture that strengthens the legs, glutes, and spine while opening the chest and calming the mind. Practicing this pose regularly improves posture, relieves back tension, and energizes the body.

Instructions

Starting Position

Lie on your back on a yoga mat.
Bend your knees and place your feet flat on the floor, hip-width apart. Keep your arms alongside your body, palms facing down.
Ensure your heels are close enough to your glutes that your fingertips can graze them.

Engage and Lift

Press firmly through your feet and arms.
Inhale as you lift your hips toward the ceiling.
Roll your shoulders underneath you to open the chest and clasp your hands together underneath your back if comfortable.

Alignment

Keep your thighs parallel to each other and avoid letting your knees splay outward.
Lift your chest toward your chin, but keep space between your chin and chest to avoid compressing your neck.

Hold

Breathe deeply and hold the pose for 5–10 breaths, or longer if comfortable.
Focus on engaging your glutes, thighs, and core for stability.

Release

Exhale as you gently lower your spine one vertebra at a time back to the mat.
Hug your knees to your chest for a moment to release the lower back.

Tips for Better Practice

• Engage the Legs: Avoid over-arching the lower back by pressing evenly through your feet and engaging thighs and glutes.

• Protect the Neck: Keep your gaze straight up; never turn your head while in Bridge Pose.

• Modify if Needed: Place a yoga block under your sacrum for a supported version of the pose, perfect for beginners or those with limited flexibility.

• Mind the Shoulders: Don’t force your shoulders too far underneath you—focus on gradual chest opening instead.

Benefits of Bridge Pose

• Strengthens glutes, thighs, and lower back.

• Opens the chest and improves lung capacity.

• Stimulates the abdominal organs and improves digestion.

• Relieves stress, fatigue, and mild depression.

• Enhances spinal flexibility and posture.