Setu Bandhasana
Bridge Pose
Setu Bandhasana, or Bridge Pose, lifts the hips off the floor while lying on your back, opening the front of the hips and chest while strengthening the glutes and lower back.
How to do Bridge Pose
- 1Lie on your back, knees bent, feet flat on the floor hip-width apart, close to your hips.
- 2Press your feet and arms into the floor, then lift your hips toward the ceiling.
- 3Clasp your hands beneath your back or keep palms flat for support.
- 4Hold for 5-8 breaths, then lower your spine down slowly, one vertebra at a time.
Benefits
- Opens the hips and front of the body
- Strengthens glutes, hamstrings and lower back
- Often used to support hormonal balance practices alongside hip-opening poses
Precautions
- Avoid with neck or shoulder injuries
- Move gently if you have lower back sensitivity
Helps with
Frequently asked questions
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