Bridge Pose: An Easy Gluteus Maximus Workout

Bridge Pose is a back-bending pose that makes the body resemble a bridge. The pose’s name comes from the Sanskrit word Setu Bandhasana (SAY-tuh-bun-DHAHS-ana).
Setu means bridge, Bandha means lock, and Asana means pose. Known as a restorative pose, the Bridge Pose benefits the entire upper body

• Strengthens the back muscles and the gluteus maximus
• Stretches the neck, chest, and spine
• Calms the nervous system
• Expands the lung capacity
• Improves digestion
• Relieves symptoms of menopause and menstruation
• Helpful with asthma, thyroid issues, high blood pressure, osteoporosis, and sinusitis

Who should avoid doing the Bridge Pose? Anyone with the following conditions should avoid doing the Bridge Pose.

• Back injury
• Neck or shoulder injury

Try a preparatory pose from this list of yoga poses. Each pose stretches the lumbar spine, preparing your back for the Bridge Pose.

• Cobra Pose 
• Standing Backward Bend 
• Cat-Cow Pose 

1. Begin by lying on your back.

2. Keep your knees bent, hip-width apart, and your feet flat on the floor in a parallel position, in line with your sitting bones, about a foot away from your hips.

3. Place your arms by your sides with your palms facing down.

4. As you inhale, begin to roll your spine upward as you lift your hips toward the sky. You will feel the lower, middle, and upper back sequentially peel off the mat. Support the weight of your body through your feet, ankles, and thighs, rooting down into the ground. 

5. Squeeze your buttocks to keep a lift through your hips and keep your legs in a parallel position without collapsing or splaying outward.

6. Keep your breath easy and light, continually flowing as you strengthen your upper body in this pose.

7. Hold the posture for 1-2 minutes, and then slowly roll your spine down to the floor as you exhale completely.

• To increase the challenge while practicing bridge pose, bring your arms underneath your back by rolling your shoulders under and clasping the hands together, lifting up the torso higher. 
• You can also support your back with the palms of your hands.
• If you want to make the pose more restorative, place a support like a yoga block or folded towel under your sacrum (just above your tailbone) and let your weight rest on the support.

• Full Wheel Pose 
• Legs-Up-The-Wall Pose

If you want to get the most out of your yoga practice, add Sudarshan Kriya Yoga, also known as SKY Breath Meditation. Breathing, meditation, and yoga, when practiced regularly, supercharge the life benefits that yoga offers.

SKY practitioners report:

• Greater mental focus
• Healthier blood pressure
• Enhanced deep sleep
• Increased joy and optimism
• Decreased stress, anxiety, and depression