Bridge Pose - Setu Bandhasana
Back Strength and Front Body Extension

This is one of the essential back strengthening poses. It works primarily on the erector spinae muscles along the spine but also the glutes, and hamstrings. The hamstrings can be targeted even more specifically by drawing backwards through the feet and even increasing the distance of the feet from the torso and slightly elevating them as well. Bridge can also be a good preparation for Shoulder Stand as it trains the position of the neck and head and begins to change the pressure in the flow of circulation around the chest, neck, and head.

Keep knees hip distance for glute & hamstring activation & hip flexor stretching.

​

Encouraging more lift through the pelvis.

Supported Bridge Pose can be a great way to open the front body. Stay for at least several minutes for best effect. Good for beginning classes. Use 1 or 2 blocks under the sacrum.

Position to make greater hamstring activation, an important and sometimes lacking muscle recruitment in typical yoga.

Simple one leg variation focusing on only strengthening. Draw one knee in towards the abdomen.

One leg variation while also stretching through the other hamstring. Extend fully through the lifted leg without lowering the pelvis.

Place the foot on top of the other thigh. Also press down to assist lifting the pelvis even higher.

Hip opening variation with the ankle placed to the knee.

Half lotus variation. Mindfully let the lotus leg knee move towards the floor while keeping the pelvis high.

​

Common Misalignments or Mistakes
To get the most out of the pose keep the knees hip distance. It can be useful to place a block between the knees as well. This will make more muscle recruitment balancing the core and having the knees close means more quadricep and psoas stretching as you lift higher.