Perfect Bridge Pose (Setu Bandhasana) Technique
Bridge Pose (Setu Bandhasana) is a foundational backbend that strengthens the back body while opening the front body. This pose builds strength in the glutes, hamstrings, and back while stretching the hip flexors and chest. ChAIron's AI coaching ensures proper spinal alignment, optimal foot placement, and safe progression into the backbend.
Step-by-Step Form Guide
- Starting Position: Lie on back, knees bent, feet hip-width apart and parallel
- Foot Placement: Place feet close to sitting bones, arms alongside body, palms down
- Lift Preparation: Press feet down, engage glutes, and prepare to lift
- Bridge Lift: Press through feet, lift hips up, create straight line from knees to shoulders
- Hold Position: Keep knees parallel, lengthen tailbone toward knees, breathe deeply
Common Mistakes to Avoid
- Knees splaying out wide
- Feet turning out instead of staying parallel
- Lifting too high and compressing lower back
- Holding breath during the pose
- Pushing up on head or neck
- Not engaging the glutes properly
AI Coaching Benefits
ChAIron's computer vision analyzes your Bridge Pose alignment in real-time, providing instant feedback on:
- Hip height and spinal alignment
- Knee positioning and tracking
- Foot placement and weight distribution
- Glute engagement and activation
- Progressive strength and flexibility improvements
Benefits of Bridge Pose
- Strengthens glutes, hamstrings, and back muscles
- Stretches hip flexors, chest, and shoulders
- Improves spinal flexibility and posture
- Stimulates thyroid and nervous system
- Relieves stress and mild depression
- Prepares body for deeper backbends
Modifications and Variations
- Block Between Thighs: Squeeze block to activate inner thighs and core
- Single-Leg Bridge: Lift one leg for added challenge and hip stability
- Wheel Prep: Place hands behind head to prepare for wheel pose
- Restorative Bridge: Place bolster or block under sacrum for passive stretch