Bridge Pose Setu Bandhasana
On the back with the knees bent, lift the hips into a bridge and reach the arms overhead to the floor behind; the glutes hold the hips up while the front of the hips and the chest open.
How to do it
Setup
On the back, knees bent, feet flat and hip-width near the hips, arms by the sides.
Steps
- Press the feet down and lift the hips until the body slopes from the knees to the shoulders.
- Sweep the arms overhead to rest on the floor behind the head.
- Hold and breathe, then bring the arms back and roll the spine down.
Common mistakes
Knees falling out to the sides: keep them over the ankles, hip-width. Lifting by arching the lower back: the glutes raise the hips; the ribs stay down. Turning the head with the hips up: gaze straight up; the neck carries weight here.
Breathing
Slow and even through the hold.
