Setubandhasana (Bridge Pose)

Lying on your back, bend both knees and place the feet flat on the floor and hips-width apart.

Keep the arms beside the body with the palms facing down.

The fingertips should be slightly touching the heels.

Press the feet onto the floor, inhale, and slowly lift the hips, rolling the spine off the floor.

Lightly squeeze the knees together to keep the knees hip-width apart.

Press your arms and shoulder plates down gradually lifting the chest.

Engage the legs, buttocks, and mula bandha to lift the hips higher.

Push with your feet and relax your shoulders and neck.

Breathe and hold for 4-8 breaths.

To release exhale and slowly roll the spine back to the floor.

Alignment issues.

Knees not in line with the hips.

Chest is not lifted.

Toes out to the side.

Palms apart.

Backs of the arms on the mat.

Increase Blood circulation and oxygen levels.

Tones abdomen.

Enhance digestion.

Stimulates the lungs, thyroid glands, and abdominal organs.

Alleviates spine compression.

Strengthens the lower back, buttocks, and hamstring muscles.

Offers flexibility to the hip flexors.

Calms the brain and nervous system.

Helps alleviate stress and mild depression.

Weight management.

Avoid in case of neck, shoulder, spine or hip injuries or surgeries.

Avoid in case of abdominal hernias, acute cervical spondylitis, or herniated disc.

Avoid in case of knee replacement surgery or severe osteoporosis.

Avoid if undergone heart surgery.

Avoid in case of high blood pressure.

Avoid in case of glaucoma or detached retina

Avoid if suffering from migraine.

Pregnant women to practice only under the guidance of a well-trained professional.

Avoid during mensuration.