12 Beginner-Friendly Yoga Asanas to Help You Lose Weight Safely

9. Setu Bandha Sarvangasana — Bridge Pose (Bridge Pose)

Bridge Pose targets the glutes, hamstrings and lower back, which strengthens the posterior chain and supports metabolic activity. Lie on your back with knees bent and feet hip-width apart. Press the feet into the floor, inhale and lift the hips toward the ceiling while keeping the thighs parallel. Clasp hands under the hips or place a block under the sacrum for a supported variation. Beginners can hold a lower bridge and focus on squeezing the glutes on each lift rather than lifting high. Keep the neck neutral and avoid turning the head while lifted. Hold for six to ten breaths and lower slowly with control. This pose builds powerful hip extension, which is helpful for walking, stair climbing and more dynamic yoga sequences. If you have neck issues, use the block support or keep the lift shallow. Regular bridge work helps strengthen the muscles that raise your daily calorie-burning potential and improves overall posture.