How to perform Bridge Pose (& Benefits)

You've read a little bit about Setu Bandha Sarvangasana... But how do you do it? Before getting into that, we should learn more about the actual pose. Since bridge pose is a back-bending pose, it stretches your neck, spine and chest. In addition, it can also be therapeutic for the legs. Like all yoga poses, it relieves stress, anxiety, fatigue, and bodily aches. It could also go as far as help to treat mild depression or insomnia.
Setu Bandha exclusively works out the upper back, inner thighs, and glutes. Personally, I feel that the posture is difficult to hold for very long because I have weak leg muscular endurance. However, I also do feel my palms and feet really connect with the Earth in Bridge Pose. I can sense the vertebrae stretch in my spine.

To actually perform Bridge pose, you have to start in Tadasana.

1. Lay on a yoga mat in Tadasana, with the feet hip to the part and the palms facing down. Make sure the arms are to your body's sides.
   
2. Bend your knees and bring the heels close enough to touch your fingertips.
3. Using the feet and palms, lift the pelvic bones all the way upward.
4. Make sure the feet are still hip with the part and are pointed forward.
5. Place your hands under your waist, making sure that your shoulders are still rolled underneath you.
   
6. Make sure the elbows are parallel with the body and not bending outward.
7. Rest in bridge pose for as many breaths as you fancy.
8. On an exhale, bring the hands and pelvic bones down.
9. Extend the legs and lay in Tadasana.