Beginner
Asana (Posture)
6 minutes
Setu Bandha Sarvangasana (Bridge Pose)
Setu Bandha Sarvangasana
A supportive backbend that strengthens legs and glutes while opening the front body.
Benefits
Strengthens glutes and hamstrings
Opens chest and hip flexors
Improves spinal mobility
Helps reduce sedentary stiffness
Supports mood and circulation
Step-by-Step Instructions
1
Lie on your back with knees bent
2
Keep feet hip-width apart near the hips
3
Press feet down and lift hips on inhale
4
Interlace fingers under the back if comfortable
5
Hold for 4 to 6 breaths and lower slowly
Precautions
Keep knees aligned over ankles. Avoid forcing height.
Contraindications
Avoid in acute neck injury unless supervised.