Bridge Pose Setu Bandhasana Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Band
- Body Part
- Yoga
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings, Latissimus Dorsi, Quadriceps
- Intensity
- medium
- Category
- stretching
- Skill Level
- intermediate
- Estimated Calories
- 3
- Alternate Names
- Setu Bandhasana
Visualised Target Muscle Groups
Front
Back
How to: Bridge Pose Setu Bandhasana
- Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
- Press your feet into the floor and lift your hips toward the ceiling.
- Clasp your hands beneath your hips and press your arms into the ground.
- Hold the position for several breaths while maintaining a relaxed neck and shoulders.
- Slowly lower your hips back down to the starting position.
Common Mistakes
- Allowing knees to flare outwards.
- Not engaging the core properly.
- Overextending the neck.
Modifications
- Use a block under your back for support.
- Limit the range of motion if you feel discomfort.
Tips
- Focus on keeping your shoulders relaxed while in the pose.
- Ensure your knees are aligned with your feet.
- Engage your core for better stability.
Bridge Pose Setu Bandhasana Alternatives
Tags
yoga
stretching
glutes
hamstrings
core
flexibility
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