Bridge Pose (Setu Bandha Sarvangasana, Short bridge hold, Bridge)

Muscles

• Gluteus maximus
• Semitendinosus
• Semimembranosus
• Biceps femoris (long)
• Spinalis thoracis
• Longissimus thoracis
• Iliocostalis

Technique

1. From a supine position (lying on back), bring the heels toward the hips, and press the arms into the floor alongside the hips.
2. Press through the feet to lift the hips up, engaging the Glutes and Hamstrings .
3. Allow the chest to extend toward the chin.
4. Pull the shoulder blades toward each other ( Shoulder retraction ).

Form tips

1. Adjust the position of the feet to feel a strong foundation from which to lift the hips.
2. Lift the hips to the height of the knees if possible.
3. Pull the navel toward the spine to support the core for this exercise.

Similar Exercises

• Locust pose
• Supported locust pose
• Arch body hold
• Cobra pose
• Supine arch body hold

Equipment

• Ground (hands or body)