Steps:

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1. At first, lie down on your back.

2. After that bend or Fold your knees and keep your feet and hip distance apart on the floor.

3. Distance should be10-12 inches from your pelvis. Along with knees and ankles in a straight line.

4. Take your arms beside your body, and your palms should facing down.

5. Now inhaling, slowly lift your lower back, middle back and upper back off the floor.

6. Now gently roll in the shoulders; touch the chest to the chin without bringing the chin down, supporting your weight with your shoulders, arms, and feet.

7. Now feel your bottom firm up in this pose. Keep your Both thighs are parallel to each other and to the floor.

8. You may interlace the fingers and push the hands on the floor to lift the torso a little more up, or you could support your back with your palms.

9. Keep breathing normally and slowly.

10. Remember to hold the posture for 30 seconds or one minute, and exhale as you gently release the pose.

Benefits:

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1. Bridge Pose gives Strength to your back muscles.

2. It relieves the tired back instantly.

3. Stretches chest, neck, and spine.

4. Gives calmness to brain, reduce the level of anxiety, stress, and depression

5. Setu Bandhasana Opens up your lungs and reduces thyroid problems.

6. Improves digestion.

7. Good for women in menopause and menstrual pain.

8. Helpful in asthma, osteoporosis, and sinusitis high blood pressure.

9. This Yoga Pose calms the brain and rejuvenates your tired legs.

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Contraindications:​

1. Do not try or avoid doing this pose if you are suffering from neck and back injuries.

2. At first be perfect in basic Asanas, once you perfect then try this Asana. If you are beginner than the master in basic Asanas after that try this Yoga Pose.

3. Do all the Asanas in under the supervision of yoga instructor.