Setu Bandha Sarvangasana

Bridge Pose

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Bridge Pose demonstrated on a yoga mat

How to do Bridge Pose

  1. Lying on your back, bend your knees and place your feet hip-width apart.
  2. Bring your heels comfortably toward your hips, without needing to touch them with your fingers.
  3. Rest your arms beside your body, with your palms on the mat.
  4. Press through both feet and lift your hips, keeping your shoulders supported.
  5. Keep your knees pointing in the same direction as your toes.
  6. Keep your head centered and your gaze upward while your hips are lifted.
  7. Keep the weight across your shoulders and feet, rather than pressing into your neck.
  8. Reach your knees away from your chest as your hips lift.
  9. Lower your hips slowly to the mat, keeping both feet planted.

Benefits

Bridge develops strength along the back of your body, especially your glutes. Lifting the hips also brings a stretch into the front of the body.

Further reading: Bridge Pose

Variations

Use a lower lift if your lower back feels compressed.