Bridge Pose (Setu Bandhasana): Video Tutorial & Yoga Guide
| Workout | Bridge Pose (Setu Bandhasana) |
| Primary Muscle Group | Glutes |
| Secondary Muscle Group | Hamstrings, Lower Back |
| Equipment Required | None |
| Force Type | Bodyweight |
| Mechanics | Strength and Flexibility |
| Exercise Type | Yoga and Core Strength |
| Difficulty | Beginner |
Bridge Pose (Setu Bandhasana): Video Tutorial & Yoga Guide
Secondary Muscles Group
Bridge Pose (Setu Bandhasana): Step-by-Step Guide
- Step 1: Lie on your back. Bend your knees and place your feet flat on the floor, hip-width apart. Keep your arms by your sides, palms facing down. Make sure your heels are close enough that your fingertips can lightly touch them.
- Step 2: Press into your feet and lift your hips off the ground. As you lift, engage your glutes and thighs. Keep your knees stacked directly above your ankles and avoid letting them splay outward.
- Step 3: Roll your shoulders under your body. Clasp your hands underneath your back for more lift, or keep your arms flat on the floor if that feels better. Open your chest toward your chin, but avoid straining your neck.
- Step 4: Hold the pose for 3-5 breaths. Keep your core engaged and continue to press firmly through your feet to support the lift. Breathe deeply to relax into the stretch.
- Step 5: Release the pose. Unclasp your hands if bound, and slowly lower your hips back down to the mat. Rest for a moment before repeating or moving on to your next pose.
Bridge Pose (Setu Bandhasana): Overview
Bridge Pose (Setu Bandhasana) is a foundational backbend that strengthens the back, glutes, and legs while stretching the chest, neck, and spine. It’s a versatile pose that can be used for relaxation, strength building, or preparing for deeper backbends.
Bridge Pose (Setu Bandhasana): Benefits
- • Strengthens the back, glutes, and hamstrings.
- • Opens the chest, improving posture and breathing.
- • Stretches the spine, hips, and thighs.
- • Stimulates the thyroid and calms the nervous system.
- • Relieves lower back tension and reduces stress.
Bridge Pose (Setu Bandhasana): Pro Tips & Advanced Techniques
- Keep Your Knees Aligned: Ensure your knees don’t splay outward or inward. Keep them hip-width apart.
- Engage Your Core: Activate your abs to support the lower back and stabilize the pose.
- Press Evenly: Distribute your weight evenly between your shoulders and feet.
- Don’t Overarch: Focus on lifting through your hips without compressing your lower back.
Bridge Pose (Setu Bandhasana): Progression Plan
Beginner
Intermediate
Advanced
Bridge Pose (Setu Bandhasana): Frequently Asked Questions (FAQs)
What does Bridge Pose work on?
+It strengthens your back, glutes, and legs while stretching the chest and spine.
Is Bridge Pose suitable for beginners?
+Yes! It’s accessible for most beginners with minor modifications if needed.
How long should I hold this pose?
+Start with 3-5 breaths, then gradually increase as you feel stronger and more comfortable.
What should I avoid in this pose?
+Avoid overarch in your lower back or straining your neck. Keep your movements controlled and aligned.
Can Bridge Pose help with back pain?
+Yes, it can help relieve tension in the lower back if done with proper alignment.
