Bridge bag

Let's perform Bridge Pose , or Setu Bandhasana , a classic yoga exercise that strengthens the back , hips , and thighs , while opening the chest and improving flexibility in the spine. This position is also great for reducing stress and improving circulation.

Correct technique and execution

How to perform Bridge Pose with proper technique:

1. Lie on your back with your knees bent and your feet flat on the mat, hip-width apart.
2. Place your arms at your sides, with your palms facing the floor.
3. Inhale, push through your feet, and lift your hips up toward the ceiling, while gradually rolling your spine up off the floor.
4. Keep your knees stable and straight over your ankles. Engage your glutes and keep your chest open.
5. Hold the position for 5-10 breaths, then slowly lower your body back to the mat by rolling your spine back down.

For extra support, you can place a yoga block under your hips for a more restorative variation.

Common errors

Avoid these common Bridge Pose mistakes to get the most out of the exercise:

• Open knees: Make sure that the knees do not fall out to the sides. Keep them in line with your hips.
• Too tight neck: Make sure the neck is relaxed and the weight is on the shoulders, not the head.
• Quick Roll Down: As you lower your hips, roll your spine down slowly, vertebra by vertebra, to avoid stressing the lower back.

Modifications and variations

Customize the Bridge Pose with these variations:

• Support with a block: For a more relaxed variation, place a block under the lower back for support and hold the position longer.
• Active arm position: For more intensity, interlace your fingers under your back and stretch your arms down the mat.
• One Leg Bridge: Lift one leg at a time to challenge balance and core strength.

Breathing technique

Breathe deeply to maximize the effects of Bridge Pose:

• Inhale as you lift your hips off the mat.
• Exhale as you slowly roll your back back down onto the mat.