Mastering the Bridge Pose: A Simple Guide

The Bridge Pose (Setu Bandhasana) is a yoga posture known for its calming yet invigorating benefits. It strengthens the back, improves flexibility, and helps alleviate stress. Here’s how you can perform it effectively:

Start by Lying Down:

Begin by lying on your back with knees bent and feet hip-width apart. Ensure your arms are placed alongside your body with palms facing down.

Engage the Core and Lift the Hips:

Gently press your feet into the floor, lift your hips upward, and engage your core muscles. Keep your thighs parallel to the floor.

Maintain Alignment:

Keep your shoulders grounded, and lift your chest toward your chin. Avoid placing too much pressure on the neck. Hold this position for 30 seconds to a minute, breathing deeply.

Release Gently:

Slowly lower your hips back to the mat while maintaining control of your movement.

This pose not only strengthens your lower back and glutes but also opens up the chest and helps regulate your nervous system. Practicing regularly improves flexibility, balance, and mental clarity, making it an excellent addition to any fitness routine.