How to Do Bridge Pose (Setu Bandhasana) - Yoga Tutorial

In this practice

Key teachings

• Proper alignment for foundational backbends
• Safe entry and exit techniques for yoga poses
• Understanding and using modifications for individual needs
• Mindful breath integration within postures

Ideal for

• Beginners learning fundamental yoga poses
• Practitioners seeking to refine their Bridge Pose alignment
• Individuals looking for gentle backbending and spinal health
• Those needing stress relief and a calming practice

Lesson

Instructions

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This is a yoga tutorial video on Bridge Pose. We go through proper alignment, how to get in and out of the pose safely, modifications to make the pose more challenging or more restorative, and poses/movements to do after Bridge.

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Steps

• Bridge Pose (Setu Bandhasana)
• Modifications for Bridge Pose (e.g., using blocks, interlocked hands)
• Counter poses for backbends (e.g., supine twists, knees to chest)
• Breathing techniques to support spinal flexibility

Benefits

• Strengthens the glutes, hamstrings, and back muscles
• Stretches the chest, neck, and spine
• Calms the brain and helps alleviate stress and mild depression
• Improves digestion and stimulates abdominal organs
• Rejuvenates tired legs