Chapters (7)

Bridge Pose Tips

YOGA NIYAM · 0:10

In this practice

Key teachings

Spinal alignment principles for backbends
Proper engagement of glutes and hamstrings
Breath awareness in a supported backbend

Ideal for

Beginners learning fundamental backbends
Practitioners refining their Bridge Pose alignment
Individuals seeking to strengthen their posterior chain

Lesson

Steps

Bridge Pose (Setu Bandhasana)
Preparatory stretches for backbends
Modifications for Bridge Pose using props

Benefits

Strengthens the back, glutes, and hamstrings
Stretches the chest, neck, and spine
Improves posture and spinal flexibility
Calms the brain and alleviates mild stress

Practice summary

Level: all levels
Duration: 8 minutes
Equipment: yoga matyoga block (optional)
Target areas: SpineGlutesHamstringsChestCore
Energy: balancing

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