Bridge Pose (Setu Bandhasana)
Bridge Pose (Setu Bandhasana) is a backbend that strengthens the glutes, lower back, and legs while stretching the chest, spine, and hip flexors. It is commonly used to improve posture, relieve tension in the back, and open the chest. This pose can also be therapeutic for improving spinal alignment and is often included in restorative and vinyasa yoga sequences.
Key Points
- Alignment:
- Start by lying on your back with your knees bent and your feet flat on the floor, hip-width apart. Keep your arms at your sides, palms facing down.
- Ensure that your feet are directly underneath your knees, with your toes pointing forward and your heels close to your sitting bones.
- Lengthen your spine, ensuring there is no excessive arching in your lower back before you begin the movement.
- Movement:
- As you inhale, press your feet into the mat and begin lifting your hips toward the ceiling.
- Engage your glutes and core as you raise your hips, making sure your thighs stay parallel to each other.
- Press your arms down into the floor for support, keeping your shoulders relaxed and away from your ears.
- Continue lifting your hips until your body forms a straight line from your shoulders to your knees, without overextending the lower back.
- Optionally, clasp your hands under your back, interlacing your fingers to deepen the stretch and increase stability.
- Engagement:
- Engage your glutes, hamstrings, and core to lift your hips. Make sure not to over-squeeze the buttocks, but focus on a balanced lift.
- Press the feet evenly into the floor to activate the legs and keep the knees in line with the feet.
- Lengthen through the spine, lifting the chest toward your chin while keeping the shoulders grounded.
- Avoid squeezing the neck or straining the head. Keep the head and neck relaxed on the mat.
- Focus:
- Keep your gaze neutral and relaxed, either straight ahead or toward the ceiling, without turning the head.
- Focus on lifting your hips higher while maintaining a neutral spine, and avoid collapsing your lower back.
- Breathe deeply, using the breath to help you lift your chest and hips further.
- Breath:
- Inhale as you lift your hips and chest into the pose.
- Exhale as you settle into the position, relaxing your shoulders and maintaining the lift in the pelvis.
- Keep your breath steady and fluid, deepening the stretch with each exhale.