Bridge Pose
Setu Bandhāsana
सेतु बन्धासन
It is a backbend pose where the body forms an arch like a bridge, strengthening the back muscles and hamstrings while opening the chest.
Setu Bandhāsana is comprised of "Setu" (bridge), "Bandha" (bind, lock), and "Āsana" (posture/pose). It is a backbend pose where the body forms an arch like a bridge, strengthening the back muscles and hamstrings while opening the chest.
This pose enhances overall spinal flexibility, particularly increasing the range of motion in the thoracic and lumbar spine. Opening the chest activates the respiratory system, and it is also believed to stimulate the thyroid gland. It cultivates mental openness and vitality.
Lie on your back, bend knees with heels close to buttocks, and place arms alongside the body. Inhale, press feet firmly into the floor, lift hips and back, arching the body. If possible, interlace hands beneath the back, drawing shoulder blades together to further open the chest.
Emphasize "drawing the inner thighs together to prevent knees from splaying" and "opening the chest without straining the neck." If there is lower back discomfort, suggest placing a block under the hips for support.