Yoga’s fundamental pose, known by its Sanskrit name Setu Bandhasana, is the bridge pose, which has been practiced for centuries. With your knees bent and your feet flat on the floor, you should be lying on your back in this stance. By raising your hips toward the ceiling, you engage and strengthen your thighs, buttocks, and back by forming the shape of a bridge with your body. Although frequently used as a warm-up or preparatory pose for more difficult backbends, the bridge pose has more potential. It provides various benefits to the body and mind and is a popular choice for yoga practitioners at all levels. In the following sections, we will explore the benefits of bridge pose and how to integrate it into your daily yoga practice.

Strengthens the back, buttocks, and thighs

The bridge pose grips and strengthens the muscles in your back, buttocks, and thighs as you raise your hips off the floor. This can aid with general stability, posture, and lower back pain relief. It is also beneficial for energizing worn-out and weak legs.

Improves flexibility

The bridge posture improves flexibility by stretching the spine, chest, and neck. Additionally, it releases tension in the quadriceps and hip flexors, which is very helpful for individuals with tight hip muscles or who spend a lot of time sitting down.

Boosts blood circulation

The heart is placed higher over the head in the bridge pose, creating a natural inversion. The inversion increases oxygen flow towards the brain and the upper body, thereby increasing oxygenation and circulation of cells.
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