Straight legs neck bridge (Head bridge pose, Setu Bandhasana)

Muscles

• Gluteus maximus
• Semitendinosus
• Semimembranosus
• Biceps femoris (long)
• Spinalis thoracis
• Longissimus thoracis
• Iliocostalis
• Semispinalis capitis
• Splenius
• Rectus capitis posterior major
• Rectus capitis posterior minor
• Obliquus capitis superior
• Longissimus cervicis
• Longissimus capitis
• Upper trapezius
• Obliquus capitis inferior
• Sternocleidomastoid
• Longus capitis
• Rectus capitis anterior
• Longus colli
• Biceps femoris (short)

Technique

1. From a seated position with legs in front of you, lay down.
2. Bring the feet in slightly.
3. Arch your back by lifting the chest and come to the top of the head.
4. Bring the heels together and turn the toes out to the side.
5. Cross the arms in front of your chest and lift the hips up.
6. To exit, lower the hips down slowly and then come off the top of the head.

Form tips

1. The distance between your hips and feet will vary depending on your flexibility.
2. You can use your hands to come up to the top of the head and lift up.

Risks

1. This pose is not recommended for people who have neck injuries.
2. You can try a modification that puts less weight on the neck, like Straight legs neck bridge with hand support , or a Bridge Pose .

Similar Exercises

• Straight legs neck bridge with hand support
• Neck bridge
• Lotus fish pose
• Forearm bridge
• One-leg supine arch body hold

Equipment

• Ground (hands or body)