Bridge Pose Setu Bandhasana
Equipment
Bend your knees and place your feet flat on the floor, hip-width apart, ensuring that your ankles and knees are in a straight line and your feet are close to your buttocks.
Inhale and gently lift your hips off the floor while keeping your feet and palms flat on the floor, creating an arch with your body.
Hold the pose, ensuring your shoulders, neck, and head remain on the floor and your thighs are parallel to each other. Breathe deeply and hold the pose for as long as comfortable, usually 30 seconds to 1 minute.
Exhale and slowly lower your body back to the starting position, relaxing your body flat on the floor again. Repeat the pose according to your comfort level.
Pro Tip
Engage Your Muscles: As you lift your hips towards the ceiling, engage your thighs and buttocks. Avoid the common mistake of pushing too hard with your neck or head. Your weight should be supported by your shoulders, feet, and the strength of your core and lower body. Keep Your Neck Relaxed: To avoid straining your neck, keep it long and relaxed, and avoid turning your head to either side while in the pose. A common mistake is to push too much with the neck or to turn the head while in the pose, which