Pose Setu Bandhasana Bridge
Strengthen your core & glutes with Setu Bandhasana Bridge! Improve posture & flexibility with this accessible yoga pose.
Optional Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Begin by lying on your back on a yoga mat with your knees bent and feet flat on the floor. Place your arms alongside your body with your palms facing down.
2. Pressing your feet and arms firmly into the ground, exhale as you lift your hips up towards the ceiling. Try to keep your thighs and feet parallel.
3. Squeeze your glutes and engage your core to stabilize your body. Make sure not to overextend your lower back.
4. You can clasp your hands together underneath your back and press your arms down to help lift your chest higher if comfortable, or you can keep your arms flat on the floor.
5. Hold the bridge pose for a comfortable duration, breathing deeply and maintaining the lift of your hips.
6. To come out of the pose, release your hands and gently lower your hips to the floor, vertebra by vertebra.
7. Inhale deeply once you’re back on the floor and let your body relax.
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