Member of the British Wheel of Yoga     Gallery The Bridge - Sethu Bandhasa Purpose The bridge pose increases flexibility and suppleness. Strengthens the lower back and abdominal muscles and opens the chest. How to Lie on your back with your knees up and hands at your side. Your feet should be near your buttocks about six inches apart. To begin, gently raise and lower your tail. Then, slowly, raise the tailbone and continue lifting the spine, trying to move one vertebra at a time until your entire back is arched upward. Push firmly with your feet. Keep your knees straight and hip distance apart. Breathe deeply into your chest. Clasp your hands under your back and push against the floor. Take five slow, deep breaths. Come down slowly and repeat.