Straight legs neck bridge with hand support (Head bridge pose progression, Setu Bandhasana)

Skill Tree

Muscles

Technique

  1. From a seated position with legs in front of you, lay down.
  2. Bring the feet in slightly.
  3. Take the hands back behind the shoulders, fingertips facing forward.
  4. Arch your back by lifting the chest and come to the top of the head.
  5. Bring the heels together and turn the toes out to the side.
  6. Keep pressing the hands down to provide support.
  7. 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.

Risks

  1. If this pose puts too much pressure on your neck, try a Bridge Pose .

Similar Exercises

Equipment