Bridge Pose
Setu Bandhasana
A gentle backbend that strengthens the lower body, opens the chest, and invigorates the practitioner, while also calming the mind and relieving tension.
Lie on your back with knees bent, feet hip-width apart
Place arms alongside body, palms facing down
Press feet into the floor and lift hips toward the ceiling
Engage glutes and core, keeping knees over ankles
Clasp hands under body or keep arms relaxed
Breathe deeply, holding the pose, then lower slowly
Strengthens glutes, core, and lower back
Opens chest and stretches hip flexors
Reduces stress and mild anxiety
Improves spinal flexibility and posture
Stimulates thyroid and abdominal organs
Avoid if you have neck or lower back injuries
Keep knees aligned to prevent strain
Pregnant women should practice with caution
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