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Also known as: Head bridge pose progression, Setu Bandhasana.

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Technique

  1. From a seated position with legs in front of you, lay down.
  2. Bring the feet in slightly.
  3. Take the hands back behind the shoulders.
  4. Arch your back by lifting the chest and come to the top of the head.
  5. Bring the heels together and turn the toes out to the side.
  6. Bring the arms to the side, fingertips facing forward.
  7. Lift the hips up.
  8. Keep pressing the hands down to provide support.
  9. To exit, lower the hips down slowly and then come off the top of the head.

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Form tips

  • The distance between your hips and feet will vary depending on your flexibility.
Risks
  • If this pose puts too much pressure on your neck, try a Bridge Pose.

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Muscles

Strength

Primary

  • Glutes
  • Hamstrings
  • Spine
  • Neck

Secondary

  • Hip adductors
  • Legs
  • Pelvis
  • Gluteus maximus
  • Semitendinosus
  • Semimembranosus
  • Biceps femoris (long)
  • Spinalis thoracis
  • Longissimus thoracis
  • Iliocostalis
  • Semispinalis capitis
  • Splenius
  • Rectus capitis posterior major
  • Rectus capitis posterior minor
  • Obliquus capitis superior
  • Longissimus cervicis
  • Longissimus capitis
  • Upper trapezius
  • Obliquus capitis inferior
  • Sternocleidomastoid
  • Longus capitis
  • Rectus capitis anterior
  • Longus colli
  • Biceps femoris (short)

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Equipment

Ground (hands or body)
Ground (hands or body)

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Appears in

Other disciplines
Joint movements
Trunkextension
Kneeflexion
Hipextension
Neckflexionextension
trains stretches

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Progressions

e193

Straight legs neck bridge

Intermediate

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Regressions

e194

Straight legs neck bridge with hand support

Intermediate
e0i4

Neck bridge

Novice
e02a

Bridge

Intermediate
e02g

Elbow bridge

Intermediate
e0v8

Advanced fish pose

Intermediate
e0oy

Supine arch body hold

Novice
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