Fold your knees and keep your feet hip distance apart on the floor, 10-12 inches from your pelvis, with knees and ankles in a straight line.
Keep your arms beside your body, palms facing down.
Inhaling, slowly lift your lower back, middle back and upper back off the floor; gently roll in the shoulders; touch the chest to the chin without bringing the chin down, supporting your weight with your shoulders, arms and feet. Feel your bottom firm up in this pose. Both the thighs are parallel to each other and to the floor.
If you wish, you could interlace the fingers and push the hands on the floor to lift the torso a little more up, or you could support your back with your palms.
Keep breathing easily.
Hold the posture for a minute or two and exhale as you gently release the pose.
Benefits of Bridge Pose (Setu Bandhasana)
Strengthens the back muscles
Relieves the tired back instantaneously
Gives a good stretch to the chest, neck and spine
Calms the brain, reducing anxiety, stress and depression
Opens up the lungs and reduces thyroid problems
Helps improve digestion
Helps relieve the symptoms of menopause and menstrual pain
Helpful in asthma, high blood pressure, osteoporosis, and sinusitis
Contraindication for Bridge Pose (Setu Bandhasana)
Avoid doing this pose if you are suffering from neck and back injuries.