Traditional

Bridge Pose

Setu Bandha Sarvangasana

Press into the feet and lift the hips while keeping the knees parallel.

Benefits: Builds strength, mobility, and breathing awareness with steady alignment. Particularly helpful for lifting low energy.
Props: No-props
Hold Time: 5 to 8 breaths
Cautions and Contraindications: Practice within a pain-free range. Reduce depth or use props for knee, low back, neck, wrist, or shoulder sensitivity.
Entering Bridge Pose: Lie on your back with the knees bent and feet on the floor. Place the feet hip-width apart close to the sitting bones. Press into the feet and lift the hips up off the mat. Take a steady inhale to create length, then use the exhale to settle into the final shape.
Exiting Bridge Pose: Lower the hips slowly back to the floor. Rest the spine and knees in a neutral position. Pause in a neutral position for a moment before continuing.