Bridge Pose Yoga Stretch Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Body weight
- Body Part
- Hips, Thighs, Upper Arms, Waist
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings, Quadriceps, Latissimus Dorsi
- Intensity
- medium
- Category
- stretching
- Skill Level
- beginner
- Estimated Calories
- 3.5
- Alternate Names
- Setu Bandhasana
Visualised Target Muscle Groups
Front
Back
How to: Bridge Pose Yoga Stretch
- Lie on your back with your feet flat on the ground and hip-width apart.
- Bend your knees and place your arms down at your sides with palms facing down.
- Press your feet into the ground and lift your hips towards the ceiling.
- Keep your shoulders on the ground and avoid straining your neck.
- Hold the position for 20-30 seconds, breathing deeply, then slowly lower back down.
Common Mistakes
- Arching the back excessively.
- Neglecting to engage the core.
- Overextending the neck.
Modifications
- Perform with a rolled towel under your lower back for support.
- Keep your knees bent if you experience discomfort.
Tips
- Engage your core to maintain stability.
- Ensure your shoulders are relaxed and away from your ears.
- Press your feet firmly into the ground to lift your hips higher.
Bridge Pose Yoga Stretch Alternatives
Tags
yoga
stretching
hips
thighs
glutes
beginner