Day-7 Flexibility Challenge|| “अब उम्र नहीं, अभ्यास तय करेगा आपकी flexibility!” | Home practice скачать в хорошем качестве

Day-7 Flexibility Challenge|| “अब उम्र नहीं, अभ्यास तय करेगा आपकी flexibility!” | Home practice

Bridge Pose | Setu Bandha Sarvangasana | Anatomy, Benefits & Proper Alignment Bridge Pose (Setu Bandha Sarvangasana) is a gentle yet powerful backbend that strengthens the spine, glutes, and legs while opening the chest and hip flexors. This pose is ideal for beginners as well as for improving flexibility, posture, and back strength. In this video, you’ll learn correct alignment, muscle engagement, and breathing to practice Bridge Pose safely and effectively. How to Practice Bridge Pose • Lie on your back with knees bent and feet hip-width • Press feet and arms into the mat • Lift hips while keeping knees aligned • Open the chest without compressing the neck • Breathe steadily and release slowly Anatomy Involved Muscles Engaged:- Glutes, hamstrings, quadriceps, erector spinae, core stabilizers Muscles Stretched: Hip flexors (iliopsoas), rectus abdominis, chest muscles, shoulders Joints: Hip extension, spinal extension, knee flexion Benefits of Bridge Pose ✔ Strengthens back, hips & legs ✔ Improves spinal flexibility ✔ Opens chest & shoulders ✔ Helps relieve mild back pain ✔ Stimulates thyroid gland ✔ Calms the nervous system Common Mistakes • Knees falling outward • Overarching lower back • Weight on neck instead of shoulders • Feet placed too far from hips Who Should Avoid ❌ Neck injury ❌ Severe lower back pain ❌ Recent spinal surgery Modifications ✔️Block under sacrum for support ✔️Hands on floor instead of interlaced ✔️Strap around thighs to keep knees aligned Contraindications ❌Neck injury ❌Severe lower back pain ❌Recent spinal surgery ✨ Perfect for: Beginners | Flexibility training | Backbend practice | Daily yoga routine 🔔 Subscribe for anatomy-based yoga, flexibility challenges & safe backbends 👍 Like | Share | Practice mindfully ‪@yogaclasses4uwithpayal‬ 🧘‍♀️🪷 #BridgePose #SetuBandhaSarvangasana #BackbendYoga #YogaAnatomy #YogaForBeginners #SpineHealth #FlexibilityYoga #yoga #backbend #beginners #weightloss #weightlossjourney #shortsfeed #yogapose #motivation #ytshorts #viralvideo #viralshorts #explorepage #explore #trending #challenge #youtubeshorts #video #video #mychannel #subscribe (30 day yoga flexibility challenge, daily exercise at home for men for weight loss, indian exercise for women. 5 yoga asanas to reduce belly fat, back pain relief exercises indian, 10 minute daily stretch for flexibility, pero ki stretching exercises, yoga asanas for activeness, dance exercises to lose belly fat hindi, new stretching exercises, side hip fat reduce exercise at home)