Bridge Pose, or Setu Bandhasana, is a rejuvenating backbend in yoga that helps to open the chest, stretch the spine, and strengthen the legs and glutes. It also stimulates the thyroid gland and can be beneficial for reducing stress and fatigue. Here’s how to practice Bridge Pose:

1. Start by lying flat on your back on a yoga mat or the floor. Bend your knees and place your feet hip-width apart, flat on the ground, with your heels close to your sitting bones.
2. Position your arms alongside your body, with your palms facing down and fingers lightly touching the heels of your feet.
3. Press your feet into the mat and engage your glutes and core muscles. On an inhale, slowly lift your hips and lower back off the ground. Keep pressing through your feet and arms as you lift.
4. As you lift your hips, try to maintain a natural curve in your lower back. Avoid excessive arching or overarching the neck.
5. Roll your shoulders underneath you and interlace your fingers, pressing your arms into the mat for support. Alternatively, you can keep your arms alongside your body with palms facing down.
6. Lengthen your tailbone towards your knees, and gently lift your chest towards your chin, opening your chest and heart space. Keep your neck relaxed and avoid straining or compressing the back of your neck.
7. Hold the pose for a few breaths, feeling the stretch across your chest and the engagement of your glutes and thighs. Maintain a steady breath throughout the pose.
8. To release the pose, slowly lower your upper back, mid-back, and then your hips down to the mat, one vertebra at a time.

Some key points to remember while practicing Bridge Pose:

• Keep your knees directly over your heels as you lift your hips, avoiding them from splaying out.
• Engage your glutes and core muscles to support your lower back and hips.
• Avoid clenching your glutes or straining your lower back.
• Modify the pose by using a block or bolster under your sacrum for additional support or to decrease the intensity of the backbend.

Benefits of Bridge Pose include:

• Stretching the chest, neck, and spine.
• Strengthening the glutes, hamstrings, and legs.
• Improving core stability and posture.
• Stimulating the thyroid gland and balancing hormones.
• Calming the mind and relieving stress and fatigue.

As with any yoga pose, honor your body’s limits and practice mindfully. If you have any specific concerns or limitations, it’s advisable to consult with a qualified yoga teacher for guidance. Enjoy the rejuvenating effects of Bridge Pose and its ability to open and uplift the body and mind.