Yoga · 15-30 seconds
Cobra pose
A gentle backbend that strengthens the back and opens the chest - a good counter to sitting slouched.
Read more All yoga
Back & floor
Bridge pose
A gentle backbend lying on your back that strengthens the legs and glutes and opens the chest.
- Sanskrit name
- Setu Bandhasana
- Level
- Easy
- Hold / duration
- 5 breaths, 3 times
- Best for
- Lower back, glutes, and chest opening
How to do it - step by step
- 1
Lie on your back with knees bent and feet hip-width apart, close to the hips.
- 2
Rest your arms by your sides with palms down.
- 3
Inhale and press into the feet to lift the hips toward the ceiling.
- 4
Keep the knees over the ankles and lift the chest to the chin gently.
- 5
Hold for 5 breaths and lower slowly one vertebra at a time.
- 6
Rest and repeat 2-3 times.
Benefits
- Strengthens the glutes, thighs, and lower back.
- Opens the chest and shoulders.
- Relieves mild back tension.
- Calms the mind.
Precautions - who should be careful
- Avoid with neck injuries; do not turn the head in the pose.
- Take care with back problems and in pregnancy.
- Do not push the hips too high.
Easier and deeper versions
- Easier: place a cushion or block under the hips (supported bridge).
- Deeper: interlace the fingers under the back and roll the shoulders in.
This is general wellness information, not medical advice. Practise gently and never force a pose or hold your breath. If you are pregnant, recovering from an injury, or have a medical condition such as high blood pressure, a heart, spine, or eye problem, check with your doctor and learn from a qualified teacher first.
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