Bridge Pose
Setu Bandha Sarvangasana
About This Pose
Bridge Pose (Setu Bandha Sarvangasana) is a foundational supine backbend that strengthens the back body while gently opening the chest and hip flexors. Lying on the back with knees bent and feet hip-width apart, the practitioner presses into the feet to lift the hips, rolling the shoulders underneath and lifting the chest toward the chin. Bridge builds strength in the glutes, hamstrings, and back, counters the effects of prolonged sitting, and can be practiced dynamically to warm the spine or held for a calming, restorative opening. It is a safe, accessible entry point to backbending for nearly every level.
Step-by-Step Instructions
- 1
Lie on your back with knees bent
- 2
Place the feet hip-width apart near the hips
- 3
Rest the arms alongside the body, palms down
- 4
Press into the feet and lift the hips
- 5
Roll the shoulders under one at a time
- 6
Clasp the hands beneath the back if comfortable
- 7
Lift the chest toward the chin
- 8
Keep the thighs parallel and active
- 9
Hold 5 to 8 breaths breathing into the chest
- 10
Release the hips down slowly, one vertebra at a time
Alignment Cues
- Knees stacked over the ankles
- Feet parallel and hip-width apart
- Shoulders rolled under, chest lifting
- Thighs active and parallel
- Neck long and neutral, gaze straight up
Benefits
- Strengthens the back, glutes, and hamstrings
- Opens the chest and hip flexors
- Stretches the spine and neck
- Counters slouched sitting posture
- Calms the mind and reduces mild anxiety
- Stimulates the abdominal organs
Modifications
- Place a block under the sacrum for support
- Keep the arms flat instead of clasping
- Lift only partway for sensitive backs
Variations
- Slide a block under the sacrum for Supported Bridge
- Lift one leg for Single Leg Bridge
- Progress toward Wheel Pose
Cautions & Contraindications
Cautions
- Keep the knees hip-width, not splaying out
- Do not turn the head while lifted
- Press evenly through both feet
Avoid this pose if you have:
- Neck injury
- Recent spinal surgery
- Serious shoulder issues
Quick Facts
Primary Focus
spineSecondary Focus
Suggested Hold
45 seconds
Tags
Equipment
Related Poses
Sequences with this pose
Teacher-written sequences that use Bridge Pose.
A Yoga Sequence for Lower Back Relief You Can Trust to Teach
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Build a Core That Holds You Up, Not One That Just Looks Tight
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A Heart-Opening Sequence That Actually Opens the Chest (Not the Lower Back)
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A vinyasa flow you can actually teach on Tuesday night
60 min · 15 poses · intermediate