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Yoga Poses Guide
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Bridge

Setu Bandhasana

set-oo bahn-DHAH-sah-nah
Bridge
Pose categories
Primary body parts engaged
Secondary
Muscle Groups
Stretches spine; strengthens glutes and hamstrings
Stimulates lungs, thyroid and abdominal organs
Calms mind

How to perform bridge

  1. Lie on your back. Bend your knees and bring your feet near your buttocks, hip-width apart. Rest your arms by your sides, palms down.
  2. With an inhale push into your feet to lift your hips. Reach your chest toward your chin.
  3. Clasp your hands underneath you and tuck your shoulders under.
  4. Hold the pose and take slow, deep breaths.
  5. Unclasp your hands, then exhale to lower.
Alignment cues
  • Bring feet hip-width apart
  • Align knees over ankles
  • Lengthen tailbone toward knees
  • Do not turn neck
Modification: Keep arms flat on the floor to lessen the stretch in the shoulders.
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More yoga poses to discover

Bridge (Setu Bandhasana in Sanskrit) is a beginner yoga pose that belongs to the back bends categories. This asana targets glutes & hip flexors and hamstrings and spine and also involves abs and chest and quadriceps muscles. Bridge stretches and strengthens legs, opens chest; rejuvenates abdominal organs and also reduces fatigue, increases energy. Refer to the illustration and instructions above for how to perform this posture correctly. Discover more yoga asanas and yogic breathing exercises in our free yoga pose directory.

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Workoutlabs Yoga Cards Beginners Workoutlabs Yoga Cards Sequence Workoutlabs Yoga Cards Set
Discover our best-selling Yoga Cards – professional study, class sequencing and practice guide for beginners and beyond.
Yoga Beginners Workoutlabs Ebook
New to yoga? Our Yoga for Beginners pack covers everything you need to know to get started with your practice.
Personal Training Software from WorkoutLabs
Personal trainer? Try Train - our beautifully simple training platform you and your clients will love.
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