Bridge

Sanskrit Name:

Setu Bandhasana

Description:

A heart-opening backbend that strengthens the legs and glutes while gently stretching the spine and chest. Bridge pose invites grounding, stability, and openness.

Alignment Cues:

• Feet and Legs:
  • Feet hip-width apart, parallel, and close to the sit bones
  • Press firmly into the feet to lift the hips
  • Knees stay aligned over the ankles
• Hips and Pelvis:
  • Lift hips toward the ceiling, engaging glutes and inner thighs
  • Tailbone lengthens toward the knees to avoid compression
• Spine and Chest:
  • Lift the chest and gently roll the shoulders underneath
  • Maintain a long, neutral spine without overarching the low back
• Arms and Hands:
  • Arms alongside the body, palms down
  • Option to interlace hands under the back and press arms into the mat
• Head and Neck:
  • Keep the neck neutral and gaze straight up
  • Avoid turning the head side to side in the pose
• Breath:
  • Inhale to lift and expand; exhale to root and stabilize