Bridge Pose (Setu Bandhasana)
Execution Guide
- Lie on your back with knees bent and feet flat on the floor, hip-width apart.
- Press your arms into the mat alongside your body.
- Inhale and lift your hips toward the ceiling.
- Clasp your hands under your back if comfortable.
- Hold for 20-30 seconds, breathing deeply.
Range of Motion
Hips on the floor to hips fully lifted, body forming a straight line from shoulders to knees.
Common Mistakes to Avoid
- ×Pushing the hips too high and hyperextending the lower back
- ×Letting the knees splay outward
- ×Holding the breath
Prescription
3Sets
10-15Reps
Rest intervalNone
Goal
Open the chest and hip flexors while strengthening the glutes and lower back
Difficulty
Beginner
Burn (10m)
15-25
Equipment
Exercise Mat
Anatomy
Primary
GlutesErector Spinae
Secondary
HamstringsHip FlexorsChest