Bridge Pose, Setu Bandha Sarvangasana, is part of the backbend poses. This pose is good for stretching the vertebral column and the neck. It helps to open the chest and can even be used to stretch the thighs. This pose can be used as a preparation for a deeper backbend. You can also use it with a block as a restorative pose.
Bridge poses opens up the heart and shoulders. Because your heart is above your head when in this pose it is considered a mild inversion pose. This gives it some of the benefits of inversion poses, which include relief from stress, fatigue, headaches, and insomnia. Bridge pose will help with stretching the spine, hip flexors, and thighs. This pose is very therapeutic and helps to calm the mind help with high blood pressure. Bridge pose stimulates the abdominal organs and the thyroid glands. This pose revitalized the legs and it stretches the shoulders making it rejuvenating for those that spend the day sitting in front of a computer or even driving (stationary jobs).
To successfully do this pose, lay on your back with your feet touching and you knees bend outward (they should look like they are making triangles). Then you want to press your feet against the floor firmly plant your arms on the floor as well. Drawn in your tail bone, keeping your buttocks just slightly off the floor, you do not want to squeeze your glutes or flex them. Begin to roll your shoulders underneath your body. Its helps to clasp your hands and keep your arms extended. Bring your thighs upward making them parallel to the mat. Make sure not to roll the outer edges of your feet or drop your knees. Hold this pose for up to a minute. To release, unclasp your hands and place them palms down along the side of your body. Then slowly roll your spine down until your body is touching the floor. Keep your knees together and let them drop.