How to Do the Perfect Bridge Pose (Setu Bandhasana) - Complete Guide

Want to master Bridge Pose — the essential backbend that strengthens your back and opens your heart? You're in the right place.

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

  1. Starting Position:Lie on back, knees bent, feet hip-width apart and parallel
  2. Foot Placement:Place feet close to sitting bones, arms alongside body, palms down
  3. Lift Preparation:Press feet down, engage glutes, and prepare to lift
  4. Bridge Lift:Press through feet, lift hips up, create straight line from knees to shoulders
  5. 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

  • Hip height and spinal alignment
  • Knee positioning and tracking
  • Foot placement and weight distribution
  • Glute engagement and activation
  • Progressive strength and flexibility improvements
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