Bridge Pose
Setu Bandhāsanaसेतुबन्धासन
A supported backbend on the shoulders that is both strengthening and calming.
- Foundational
- 30–60 seconds
- Difficulty 1 of 5
General guidance only — work within a range that feels stable and pain-free.
How to practice
- 01
Lie on the back with knees bent and feet hip-width apart, close to the hips.
- 02
Press the feet down and lift the hips, rolling the spine off the floor.
- 03
Keep the knees tracking forward and the thighs parallel.
- 04
Interlace the fingers under the back or keep the arms alongside.
- 05
Lift the chest toward the chin and keep the neck long.
Benefits
- Strengthens glutes, hamstrings and the back
- Opens the chest and hip flexors
- A gentle inversion of the upper body
- Easy to modify for most bodies
Breath
Inhale to lift; exhale to stay and soften the jaw and throat.
Cautions
Variations
- Block under the sacrum
- Supported bridge for a long, restful hold.
- One leg lifted
- Single-leg bridge for extra glute and core demand.
The practice letter
One email a month: a sequence to try, one pose explained properly, and something worth reading. No offers, no countdowns.