Setubandhasana (The Bridge Pose)

To practice Setubandhasana (Bridge Pose), lie on your back with knees bent and feet flat on the floor, hip-width apart. Arms are extended alongside your body, palms facing down. For a deeper variation, you can turn your palms up and try to touch your heels with your fingertips. Press into your feet and lift your hips towards the ceiling, aligning your shoulders, hips, and knees. Advanced practitioners can lift their hips higher, creating a more pronounced arch. Optionally, clasp your hands underneath your back. Hold for several breaths, then slowly lower your hips back to the floor.

Benefits: Setubandhasana strengthens the back, glutes, and hamstrings, improving spinal mobility and reducing stress. The pose also strengthens the muscles surrounding the knee joint, including the quadriceps and hamstrings, which can provide support and stability, potentially alleviating knee pain and improving joint function.