Bridge Pose Yoga Stretch
- Zielmuskel
- —
- Equipment
- Body weight
- Körperregion
- Hips, Thighs, Upper Arms, Waist
- Typ
- Stretching
The Bridge Pose Yoga Stretch (Setu Bandha Sarvangasana) is a bodyweight yoga posture that opens the front of the hips and thighs while gently engaging the waist and upper arms. Performed lying on your back and lifting your hips toward the ceiling, it is a popular way to counteract long periods of sitting and to mobilize the whole front of the body.
Bridge Pose Yoga Stretch: So führst du sie aus
- 1Lie on your back with your knees bent and feet flat on the floor, set roughly hip-width apart and close enough that your fingertips can graze your heels.
- 2Rest your arms alongside your body with your palms facing down, and relax your shoulders away from your ears.
- 3Press your feet and arms into the floor and slowly lift your hips toward the ceiling, peeling your spine up one vertebra at a time.
- 4Roll your shoulders underneath you and, if it feels comfortable, clasp your hands together beneath your hips to open the chest and upper arms.
- 5Keep your knees tracking over your ankles and gently draw your thighs toward each other to lengthen the front of the hips.
- 6Hold the position while breathing steadily, feeling the stretch across your hips, thighs, and waist.
- 7To release, unclasp your hands and lower your spine back down slowly from the top, one vertebra at a time, until your hips rest on the floor.
Technik-Tipps
- Drive through your heels rather than your toes to keep the lift stable and protect your lower back.
- Lengthen your tailbone toward your knees as you rise so the stretch comes from open hips, not from compressing the lower back.
- Keep your neck neutral and your gaze toward the ceiling — do not turn your head while your shoulders are loaded.
- Ease into the height gradually; only lift as high as your hips and thighs comfortably allow, and back off if you feel any pinching.
Häufige Fehler
- Letting the knees splay outward, which collapses the hip stretch and shifts strain to the knee joints.
- Over-arching and pushing through the lower back instead of the hips, which compresses the lumbar spine and can cause discomfort.
- Turning the head to the side while the shoulders are weight-bearing, which puts the neck at risk.
- Dropping the hips down all at once instead of rolling the spine down slowly, losing control and jarring the back.
Häufig gestellte Fragen
What does the Bridge Pose Yoga Stretch work?
It opens and stretches the front of the hips and thighs while gently engaging the waist and upper arms. It is a stretching and mobility posture rather than a strength exercise, so the goal is a comfortable opening of these regions, not loading them.
Is Bridge Pose good for beginners?
Yes. It uses only your body weight and can be scaled by lifting your hips just a few inches at first. Keep your feet flat, drive through your heels, and rise only as high as feels comfortable.
How long should I hold Bridge Pose?
Hold for about 20–30 seconds while breathing steadily, and repeat for 2–3 rounds. As your hips and thighs open up, you can gradually extend the hold.
Where should I feel the Bridge Pose stretch?
You should feel an open, lengthening sensation across the front of the hips and thighs, with light engagement through the waist and upper arms. If you feel pinching or strain in your lower back or knees, lower your hips and reset your form.
