Setu Bandhasana — Bridge Pose

IntermediateExtension Pelvic Neutralization

45s 3 reps

A supported backbend that strengthens the spine and glutes while opening the chest.

How to perform

Lie on the back with knees bent and feet hip-width apart, close to the sit bones. Press the feet down and lift the hips upward, lengthening the spine. Keep the knees aligned over the ankles.

Breathing

Inhale to lift the hips; exhale to lower slowly. Breathe evenly while holding the lifted position.

Benefits

Strengthens the spine, glutes, and hamstrings; opens the chest; and calms the nervous system.

Anatomical focus

GlutealsErector SpinaeHamstringsPsoas Major

Press through the feet; engage the glutes, not the lower back; lengthen the tailbone.

Precautions

Support the back with a block if there is any neck discomfort. Avoid turning the head while in the pose.

Practice within a comfortable range and stop if you experience pain, numbness, dizziness, or any concerning symptom. These are yoga and wellness movements intended to work the hip-flexor and anterior-hip region — not medical claims, and not a substitute for professional medical advice or treatment.