Setu Bandhasana (bridge pose) | Day 16 of 21 Days Yoga Tutorial | Iyengar Yoga

In this practice

Key teachings

• Precise anatomical alignment
• Mindful engagement of muscles
• Understanding spinal extension
• Use of props for support and depth

Ideal for

• Beginners interested in foundational poses
• Practitioners seeking detailed alignment instructions
• Individuals working on back strength and flexibility
• Those practicing Iyengar Yoga

Lesson

Instructions

Day 16/21 day lyengar yoga asanas Namaste everyone

welcome to day 16 of our 21 days

asana. Today we will be learning Setu Bandhasana (bridge pose) with proper alignment and techniques.

Setu Bridge Bandha - Bind Lock Asana - Pose, Posture

The pose resembles a bridge, hence the name.

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See you tomorrow Namaste

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Steps

• Setu Bandhasana (Bridge Pose)
• Preparatory stretches for the spine and hips
• Detailed alignment cues for safe practice
• Breathing techniques to sustain the pose

Benefits

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