Setu Bandhasana — Bridge Pose
Setu Bandhasana (bridge) opens the chest and strengthens the glutes in an accessible supine backbend.
Updated
Setu Bandhasana — Bridge Pose (सेतुबन्धासन)
Setu Bandhasana is a gentle supine backbend. Feet on floor, lift hips to form a bridge. Transition between gentle and intense backbends.
Benefits
- Chest and shoulder opening
- Glute and hamstring strengthening
- Gentle progressive backbend
- Hip flexor and quad stretch
Instructions
Supine, feet near buttocks, hip-width. Inhale, lift hips. Roll shoulders under, interlace fingers. Thighs parallel, chest toward chin. 5-8 breaths.
Contraindications
- Cervical injury
- Knee injury
Modifications
- Beginner: block under sacrum for restorative bridge.
- Advanced: lift one leg, or transition to wheel.
