Setu Bandhasana, or Bridge Pose, is a backbend posture that opens the chest, strengthens the lower back, and improves circulation.
Description & Steps:
- Lie on your back with knees bent, feet hip-width apart, and arms alongside your body
- Press the feet and arms into the mat and lift the hips toward the ceiling
- Roll the shoulders slightly under, keeping the chest open
- Maintain the pose for 20–30 seconds, breathing deeply
- Lower the hips slowly on an exhale to release
- Strengthens glutes, lower back, and hamstrings
- Opens the chest and shoulders
- Improves circulation and relieves mild depression and stress
- Neck injury (avoid pressing neck into the floor)
- Severe lower back pain or spinal issues
- Recent knee or hip surgery (practice with caution)
