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How to do Bridge pose - Setu Bandha Sarvangasana Yoga steps 2022

SelfBelievers · 1:10

asana

In this practice

Key teachings

  • Proper alignment for Bridge Pose
  • Mindful engagement of muscles
  • Breath awareness in posture

Ideal for

  • Beginners learning fundamental poses
  • Individuals refining their Bridge Pose alignment
  • Anyone seeking gentle back and glute strengthening

Lesson

Instructions

How to do Bridge pose - Setu Bandha Sarvangasana Yoga steps 2022

✅Makes your bones and muscles stronger ✅Increases energy and decreases fatigue levels ✅Helps to prevent cardiac diseases, hypertension, obesity, Type 2 Diabetes or helps to well manage these conditions ✅Improves mood ✅Helps to maintain a healthy weight and a healthy lifestyle

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Steps

  • Setu Bandhasana (Bridge Pose)
  • Correct foot and leg positioning
  • Hip lifting with pelvic engagement
  • Shoulder engagement and hand clasping
  • Controlled release from pose

Benefits

  • Strengthens back muscles and glutes
  • Opens the chest and shoulders
  • Improves spinal flexibility
  • Stretches the hip flexors
  • Calms the brain and helps alleviate stress
BandhaAsanaSarvangasanaBandhas

Transcript

[Music] lie on your back with your knees bent your legs and feet parallel and hip distance apart move your feet closer to your glutes press down your feet and inhale to raise your hips lifting from the pubic bone clasp your hands under your back on the floor broaden your collarbones and get on top of your shoulders firm the outer shins and roll your upper thighs inward press down firmly through your heels hold and breathe in this position to finish this exhale release hands and lower to the floor allow your back to rest in neutral state as you observe the spaciousness within your chest [Music] you

Practice summary

Level
beginner
Duration
1 minutes
Equipment
yoga mat
Target areas
spinegluteshamstringschestshoulders
Energy
balancing

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