Bridge

Setu Bandhasana

Pronounce: set-oo bahn-DHAH-sah-nah

Instructions

Lie on your back. Bend your knees and bring your feet near your buttocks, hip-width apart. Rest your arms by your sides, palms down. With an inhale push into your feet to lift your hips. Reach your chest toward your chin. Clasp your hands underneath you and tuck your shoulders under. Hold the pose and take slow, deep breaths. Unclasp your hands, then exhale to lower. Alignment Cues: Bring feet hip-width apart Align knees over ankles Lengthen tailbone toward knees Do not turn neck Modification: Keep arms flat on the floor to lessen the stretch in the shoulders.
Exercise Name: Bridge Instruction: Lie on your back. Bend your knees and bring your feet near your buttocks, hip-width apart. Rest your arms by your sides, palms down. With an inhale push into your feet to lift your hips. Reach your chest toward your chin. Clasp your hands underneath you and tuck your shoulders under. Hold the pose and take slow, deep breaths. Unclasp your hands, then exhale to lower. Alignment Cues: Bring feet hip-width apart Align knees over ankles Lengthen tailbone toward knees Do not turn neck Modification: Keep arms flat on the floor to lessen the stretch in the shoulders. Primary Body Parts: Glutes & Hip Flexors, Hamstrings, Spine Secondary Body Parts: Abs, Chest, Quadriceps Equipments: Categories: Back bends