Setu Bandhasana, commonly known as Bridge Pose, is an excellent pose for beginners to practice even though it requires you to bend backward while standing on your hands. By performing bridge poses, yogis can reap the advantages of an inversion without actually turning their bodies upside down. If you are looking for professional training, search for a yoga teacher near me. How to perform Setu Bandhasana? 1. Get into Supine Posture, which means lying on your back. 2. Keep your feet hip-width apart on the floor, and fold your knees softly. 3. Make sure your shins are parallel to the floor. Position your feet so they are near your hips. 4. Keep your feet parallel to one another throughout the entire pose to prevent any compression in the lower back. 5. Lay your arms down at your sides, palms facing inward. 6. Inhale and drive your feet onto the floor to elevate your body off the ground while you pull your pelvis, lower back, and sternum upward. 7. Support your weight with your shoulders, arms, and feet, and roll your shoulders in gently so that you can connect your chest to your chin without lowering your chin. 8. You should feel your buttocks tightening up at number eight. In this position, the thighs and feet are perpendicular to one another. 9. Try to hold the yoga position for a full 10-15 seconds while slowly inhaling and exhaling. 10. Bring your back and buttocks down to release the yoga position known as Setu Bandhasana. 11. Take a deep breath, let it out slowly, and then repeat the yoga stance for further practice.
