Bridge Pose Setu Bandhasana Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Body weight
- Body Part
- Yoga
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings, Rectus Abdominis, Teres Major, Quadriceps, Latissimus Dorsi
- Intensity
- medium
- Category
- stretching
- Skill Level
- beginner
- Estimated Calories
- 3.5
- Alternate Names
- Setu Bandha Sarvangasana
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 ground, hip-width apart.
- Press your feet into the floor and lift your hips towards the ceiling.
- Clasp your hands underneath your back and roll your shoulders under.
- Hold the position for 30 seconds, breathing deeply.
Common Mistakes
- Lifting the hips too high without engaging the core.
- Overextending the neck.
- Not aligning the knees with the feet.
Modifications
- Place a cushion under your lower back for support.
- Bend your knees if you experience discomfort in your hips.
Tips
- Breathe deeply and hold the pose without straining.
- Keep your shoulders and neck relaxed during the pose.
- Engage your core for better stability.
Bridge Pose Setu Bandhasana Alternatives
Tags
yoga
stretch
glutes
hamstrings
core
beginner
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