Bridge Pose (Setu Bandhasana) is an oft-visited posture in asana practice that is very often taught in the same way. Typically, it's practiced ...CloseMenuChangeUpYourYogaPractice:4BridgePoseVariationstoTargetDifferentMuscleGroupsLeahSugerman,E-RYT500,YACEPUpdated: March16,2021Original: February03,2021TweetVarietyisthespiceoflife.Andwhenitcomestoyouryogapractice,varietyandvariabilityhelptokeepthingsfreshandexciting,challengeyourtissuesinnewanduniqueways,andkeepyouliterallyandfigurativelyonyourtoesonyourmat.Variabilityreallyoffersbenefitsforyourbody,mind,andsoul. BridgePose(SetuBandhasana)isanoft-visitedpostureinasanapracticethatisveryoftentaughtinthesameway.Typically,it’spracticedwiththefeethips-distanceapartandaligneddirectlyunderneaththeknees,withthechestandhipselevatedandthefingersclaspedbehindtheback. Andwhilethetraditionalalignmentisgreat,therearealsosomanyotherwaystopracticethisversatileposturetotargetdifferentmusclegroupsorchallengeyourbodyandmindinnewanduniqueways. HowtoSpiceUpYourBridgePoseForthesevariations,youwillneedayogablock(orthickbook),ayogastrap(orbelt),andablanket(orsocks). 1.Glute-StrengtheningBridgePoseThegluteusmaximus(thelargestandmostsuperficialmuscleofthebuttocks)isourprimaryhipextensor.ThisisoneoftheprimarymusclesweusetoliftintoatraditionalBridgePosealignment.Butaftertheinitial”lift-off,”wedon’tparticularlyharnessitsstrength. ThisvariationofBridgewillhelptoactivateyourgluteusmaximusasyouhold. HowtoPracticeGlute-StrengtheningBridgePoseLiedownonyourbackandbendyourkneestoplantyourfeetonthefloorroughlyhip-distanceapart.Youcankeepyourfeetastheyareorexternallyrotateyourthighssothatyourheelsturninandyourtoesturnouttotargettheaspectsofthegluteusmaximusthatcreateexternalrotationinthehips. Slideyourfeettowardyourseatuntilyoufeellikeyouranklesalignroughlyunderneathyourknees. Rootdownfirmlyintoyourfeetandextendyourtailbonetowardyourtoes. Keepextendingyourtailboneasyoupressdownequallyintoyourshouldersandfeetandslowlyliftyourhipsupoffthefloorbyrollingupon