Bridge pose (Setu Bandhasana) is terrific for backache, and also offers a great stretch to the front of the body, through the legs, abdomen, chest and throat. Circulation is improved, particularly in the spinal area, and also in the genital area.
Bridge pose also helps strengthen the wrists if you use the variation where you support your body with your hands.
Bridge Pose – How To
1 Lie on your back, hands by your sides.
2 Bend your knees, bringing your heels up behind your buttocks. Inhale and on the exhalation raise your pubic bone upwards, arching your lower back upwards. Your chest will naturally open.
3 Elongate your neck, making sure your throat is not compressed. Breathe deeply in and out through your nose. Make sure that your knees do not splay outwards.
4 There some variations on what you can do with your hands, so experiment and find what works for you. You can clasp your hands together (as in the picture), you can have you hands on the ground alongside your body with palms down. You can also support your lower back with your hands (important! – make sure your thumbs are on top with the four fingers below the back).
5 Come down easily and with control from this pose.
This pose sould be avoided if you have high blood pressure. If you have weak wrists please choose a variation which does not add strain to them.