Bridge (hold)

Setu Bandha Sarvangasana

Yogaeasytimedno equipment

Supine hip lift: feet flat hip-width with knees stacked over the ankles, hips pressed up until thighs are roughly parallel to the floor and the body forms a straight slope from shoulders to knees; head, shoulders and arms stay on the floor.

How to do it

1. Lie on the back, bend the knees and place the feet flat on the floor, hip-width and parallel, heels a hand's length from the buttocks.
2. Arms along the sides, palms down.
3. Press into the feet and lift the hips until the thighs are about parallel to the floor and knees are directly over the ankles.
4. Shoulders and back of the head on the floor (hands may interlace under the back); chin away from chest, neck still, gaze up.

Muscles worked

Supporting: glutes, hamstrings, lower back, quads