Fysiqal
Mind & Body
Mind & Body

Bridge Pose (Setu Bandha Sarvangasana)

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yogaposebackbendgluteship-extensionsupinechest

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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 — "S" Shape, Never "C").

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

Sources

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Authored from established yoga-pedagogy consensus.

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Atlas Connections

Gluteus Maximus
The strongest, largest muscle in the body; the primary hip extensor and a lateral rotator of the femur.
Glute Bridge
Lying on your back with knees bent, drive the hips up to full extension and squeeze the glutes — the base bodyweight hip-extension exercise.
Stretch: Quadriceps & Hip Flexors (Kneeling Lunge)
From a wide stance, turn one foot 90° sideways, flex that knee and roll the rear foot under so the instep rests on the floor, then force the rear hip toward the floor.
Cobra Pose (Bhujangasana)Closely related
A prone back-extension that opens the front of the body and strengthens the spinal extensors, using leg/glute engagement to protect the lower back.
Spine Positioning — "S" Shape, Never "C"
Stabilize the spine by holding it in a semi-isometric contraction so it keeps its natural "S" shape — never allow a "C"-shaped spine during exercise. This is a coaching cue for loaded lifting, not a literal, universal rule — see "Current nuance" below.