Bridge Pose (Setu Bandha Sarvangasana)

Targets the glutes, hamstrings, and spinal extensors in active contraction while passively stretching the hip flexors and chest. Helpful for glute strengthening, relieving lower back tension, preparing the spine for Wheel, and as an accessible supine backbend at any level. The movement lies on the back with knees bent and feet flat on the floor hip-width apart, presses the feet down to lift the hips toward the ceiling, rolls the shoulders under to clasp the hands beneath the back, and actively drives the knees forward to keep the thighs parallel.

Cues

• Press the feet down to lift the hips, rolling the shoulders beneath you.