Setu Bandhasana: Bridge Pose

Setu Bandhasana: Bridge Pose

Setu bandhasana (SET-too bahn-DAH-sa-na) provides a great stretch for the chest, hip flexors, and spine. Practice this pose to strengthen your legs and glutes or as a gentle inversion to calm your mind.

Philosophy + Origin

Like some other yoga poses, the name for bridge pose comes from its physical shape. The bridge pose is also a reminder of the opportunity to cross over from one place to another. The bridge is a connection between two different places, which can be physical, spiritual, or psychological. By forming a bridge with your body, you create a structure that invites transformation, one that can get you from where you are to where you want to be.

ADJUSTMENTS/MODIFICATIONS:

  • For an additional shoulder stretch, interlace your fingers underneath your hips.
  • Place a bolster or block under your pelvis for a more restorative version.
  • Fold a blanket and place it under your shoulders for extra cushion.

STEP-BY-STEP:

  1. Begin lying on your back with knees bent, soles of your feet on the ground and knees to the ceiling. Place your feet parallel to each other with heels right under your knees.
  2. Place your arms by your sides, palms face down.
  3. On an exhale, press your feet firmly into the ground. Lift your tailbone off the ground, then lower back, then mid back.
  4. Press your knees forward, away from your hips.
  5. Lift your chest toward your chin, and your chin away from your chest.
  6. Keep your thighs parallel, gently hugging the inner knees toward each other.
  7. Hold for up to one minute. To release, gently lower your hips back down to the ground.

PREPARATORY POSES:

SEQUENTIAL POSES:

COUNTER POSES:

  • Happy baby pose | Ananda balasana
  • Reclined bound angle pose | Supta baddha konasana

SANSKRIT:

  • Setu = bridge
  • Bandha = lock
  • Asana = pose

PHYSICAL BENEFITS:

  • Stretches your chest, spine, and hips.
  • Strengthens your back, glutes, and hamstrings.
  • Rejuvenates tired legs.

ENERGETIC BENEFITS:

  • Calms your brain and soothes your central nervous system.
  • Reduces stress and anxiety.
  • Encourages transformation.
become a member


Ustrasana: Camel Pose

ADJUSTMENTS    |     BENEFITS    |     MANTRA    |     MUDRA    |     PREP POSES    |     SANSKRIT    |     STEPS

Ustrasana (oosh-TRAHS-anna), offers a long list of benefits for both the physical and subtle bodies. Thanks to its many different variations and modifications, there are plenty of ways for individuals of all levels to appreciate the chest-opening and chakra-opening effects of camel pose.

Philosophy + Origin

Camel pose is named because the shape resembles the hump on a camel’s back, however there are other ways to consider the name when approaching the posture. Camels are known for their slow, steady, almost methodical way of moving. Rather than trying to race into the posture, moving slowly and methodically will help you find its benefits safely. Camels use their humps as food reserves, like well-packed bags ready to be used when needed. This type of physical preparation, a part of the camel’s natural adaptation for survival, is essential for this pose as well. Take your time to gather and practice the skills and knowledge necessary to take a back-bending journey to ensure that you come in and out of the posture with ease and poise.

Read Article

Our unique blend of yoga, meditation, personal transformation, and alternative healing content is designed for those seeking to not just enhance their physical, spiritual, and intellectual capabilities, but to fuse them in the knowledge that the whole is always greater than the sum of its parts.


Use the same account and membership for TV, desktop, and all mobile devices. Plus you can download videos to your device to watch offline later.

Desktop, laptop, tablet, phone devices with Gaia content on screens
Testing message will be here