Bridge Pose (Setu Bandha Sarvangasana)
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A supine hip-extension/backbend that strengthens the glutes and hamstrings and opens the hip flexors and chest.
Detail
Lie supine, knees bent, feet flat hip-width near the hips, arms alongside the body. Press through the feet, engage the glutes, and lift the hips toward the ceiling while keeping the knees tracking over the feet. Roll the shoulders under and reach the hands toward the heels to open the chest. Keep the neck neutral — do not turn the head while loaded.
Strengthens the posterior chain (glutes, hamstrings) and stretches the hip flexors and chest; a yoga analog of the glute-bridge. Avoid pressing into the cervical spine; lower if the lower back complains, keeping motion as hip extension rather than lumbar hinging (spine-positioning).
Key facts
- Supine, feet flat near hips; lift hips via glute drive.
- Knees track over feet; neck stays neutral and still.
- Strengthens glutes/hamstrings, opens hip flexors and chest.
Connections
- glute-bridge — strength-training counterpart.
- pose-cobra — related opener.
- gluteus-maximus — primary mover.
- spine-positioning — lumbar/cervical safety.
Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.