BackbendRestorative
Bridge Pose
Setu Bandha Sarvangasana
A supine backbend where the feet are planted on the floor and the hips are lifted, creating a bridge shape from shoulders to knees. Known as both Setu Bandha Sarvangasana and Dwi Pada Pitham, it strengthens the glutes and spine, opens the chest, and calms the nervous system.
- ·Strengthens glutes and spine
- ·Strengthens back and glutes
- ·Opens the chest
- ·Calms the mind
- ·Calms the nervous system
Instructions
- 11. Lie on your back with knees bent, feet flat on the floor hip-width apart, heels close to your sitting bones.
- 22. Rest your arms alongside your body, palms facing down, fingertips nearly touching the backs of your heels.
- 33. Inhale, press firmly through all four corners of your feet, and lift your hips toward the ceiling.
- 44. Roll your shoulders underneath you one at a time and interlace your fingers on the mat below your pelvis.
- 55. Lift your chest toward your chin and engage your inner thighs to prevent the knees from splaying outward.
- 66. Hold for 8–10 breaths, then release your hands, exhale, and slowly lower your spine to the mat segment by segment.
Contraindications & precautions
- ⚠Neck injury or cervical instability — the weight on the upper back and shoulders can transfer stress to the cervical spine; use a folded blanket under the shoulders for support.
- ⚠Knee ligament damage — the bent-knee position under load stresses the medial and lateral ligaments and should be avoided in acute phases.
- ⚠Osteoporosis of the spine — the spinal extension combined with body weight can increase vertebral fracture risk in significant bone-loss cases.
