Pose Setu Bandha Sarvangasana Bridge
Strengthen your back & glutes! Bridge pose improves spine flexibility and opens your chest. Perfect for all levels. Try it now!
The Pose Setu Bandha Sarvangasana Bridge is a compound exercise that mainly works the glutes & hips and hamstrings, with help from the core and lower back. No equipment needed: it uses just your bodyweight.
Optional Equipment
Pose Setu Bandha Sarvangasana Bridge Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Abdominals (rectus abdominis); Spinal Erectors (erector spinae)
Pose Setu Bandha Sarvangasana Bridge Variations and Alternatives
How to do the Pose Setu Bandha Sarvangasana Bridge
Bridge Pose (Setu Bandha Sarvangasana) Instructions
Positioning:
Starting Position: Lie flat on your back on the yoga mat. Make sure your body is aligned straight, and your arms are resting at your sides with palms facing down.
Leg Position: Bend your knees and place your feet flat on the mat, hip-width apart. Your heels should be close enough to touch your fingertips when you reach down.
Movement:
Engage your Core: Take a deep breath, and as you exhale, engage your core muscles.
Lift your Hips: Press your feet firmly into the mat, and push through your heels to lift your hips toward the ceiling. Your thighs should come off the ground, and your body should form a straight line from your shoulders to your knees at the top position.
Position your Arms: You can either keep your arms by your sides or interlace your fingers underneath your back for added support.
Hold the Position: Hold the bridge position for 15 to 30 seconds, breathing steadily. Ensure you keep your shoulders relaxed and away from your ears.
Return to Starting Position: To come out of the pose, gently lower your hips back to the mat while breathing out.
Tips for Beginners:
If you find it difficult to lift your hips, you can place a block or cushion under your sacrum for support.
Avoid turning your head while in the pose; keep your gaze towards the ceiling.
If you feel any discomfort in your neck or back, ease out of the pose and adjust your positioning.
Benefits:
Strengthens the back, glutes, and hamstrings.
Improves flexibility in the spine and opens up the chest.
Calms the mind and reduces stress.
Pose Setu Bandha Sarvangasana Bridge FAQs
What muscles does the Pose Setu Bandha Sarvangasana Bridge work?
The Pose Setu Bandha Sarvangasana Bridge mainly works the glutes & hips and hamstrings, with help from the core and lower back. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Pose Setu Bandha Sarvangasana Bridge?
None. The Pose Setu Bandha Sarvangasana Bridge is a bodyweight exercise, so you can do it anywhere.
Is the Pose Setu Bandha Sarvangasana Bridge a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Pose Setu Bandha Sarvangasana Bridge go on?
It belongs on leg day in a push/pull/legs routine.
What are some Pose Setu Bandha Sarvangasana Bridge variations and alternatives?
Similar exercises include the Pose Bridge, Pose Setu Bandhasana Bridge, Corpse Pose Savasana and Happy Baby Pose.
Training calculators
Work out the numbers behind your training before your next session.