Setu Bandhasana (prep)

Bridge Prep

Bridge preparation uses a small hip lift to introduce the movement before a fuller backbend.

Type: Backbend
Focus: Backbend
Foundational ยท 2/10

Practise away from the screen with the Yoga Cards deck.

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How to do this pose

  1. Lie on the back with knees bent and feet flat, hip-width apart.
  2. Press through both feet and raise the pelvis only a little, keeping the neck still.
  3. Lower slowly and rest with feet on the floor; repeat if comfortable.

Before you begin

Skip if lifting provokes neck, back or hamstring pain.

What you should feel

Work in the buttocks and backs of the thighs, without neck pressure.

Benefits

Practises coordinated hip extension and controlled lowering.

Common mistakes

Pushing the ribs up while the lower back pinches or turning the head while lifted.

Modifications

Make the lift smaller or practise a gentle pelvic tilt with hips down.

Prep Poses

Constructive rest with knees bent

Follow-Up Poses

Bridge Pose; constructive rest

Related Content

Make the lift smaller or practise a gentle pelvic tilt with hips down.