POSE YOGA: Bridge Pose (Setu Bandhasana)
**Bridge Pose (Setu Bandhasana)** is a gentle backbend that strengthens and stretches the spine, hips, and glutes. It also opens the chest and shoulders, promoting better breathing.
**How to do Bridge Pose:**
1. **Lie on your back with your knees bent and feet flat on the floor.** Your heels should be close to your buttocks.
2. **Press your feet into the floor and lift your hips off the ground.** Keep your thighs parallel to the ceiling and your knees in line with your ankles.
3. **Engage your core muscles to support your lower back.**
4. **Press your arms down towards the floor and interlace your fingers behind you.**
5. **Hold the pose for 5-10 breaths, focusing on lengthening your spine and relaxing your shoulders.**
6. **To release, slowly lower your spine back to the ground, one vertebra at a time.**
**Benefits of Bridge Pose:**
* **Strengthens back muscles.**
* **Stretches the chest, shoulders, and neck.**
* **Improves posture.**
* **Relieves stress and tension.**
* **Stimulates the thyroid and parathyroid glands.**
* **Improves digestion.**
* **Increases blood flow to the brain.**
**Modifications:**
* **For beginners:** Place a blanket under your shoulders for added support.
* **For advanced practitioners:** Lift one leg off the ground, keeping your hips level.
**Contraindications:**
* **Neck or back injuries:** Consult with your doctor before practicing this pose.
* **Pregnancy:** Avoid this pose in the third trimester.
**Tips:**
* Keep your core engaged throughout the pose.
* Don’t force your back into a deep bend.
* Listen to your body and stop if you feel any pain.
**Bridge Pose is a great pose for beginners and experienced yogis alike. It’s a versatile pose that can be modified to suit your needs.**
