Bridge Flow

Setu Bandhāsana — dynamic

Bridge Flow
CategoryWarm-Up TypeStrength LevelBeginner Hold60 sec MusclesBack, Legs, Hips BreathingInhale hips up, exhale down

How to do it

  1. EnterLie on your back and bend your knees, feet hip-width apart and close to your buttocks, arms alongside your body, palms down.
  2. HoldInhale, press into your feet and lift your pelvis. Exhale, gently lower it to the floor one vertebra at a time. Your shoulders and feet carry the weight, your neck stays free, and your knees point forward. Move with the rhythm of your breath.
  3. ExitLower your pelvis to the floor and stretch out your legs.

Benefits

Warms up the glutes and back, prepares the lower back for backbends.

Cautions

  • Neck injuries
  • Flare-up of lower back pain

This site is for general information and is not medical advice. If you have pain, an injury, a chronic condition, or are pregnant, check with a qualified professional before practicing.

Counterpose

Knees-to-Chest Pose Knees-to-Chest Pose Beginner

Where it appears

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