Straight legs neck bridge with straight arms 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.
  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. Bring the arms to the side, fingertips facing forward.
  7. Lift the hips up.
  8. Keep pressing the hands down to provide support.
  9. 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