Bridge Pose

Setu Bandha Sarvāṅgāsana

Bridge Pose
CategoryBackbends TypeStrength LevelBeginner Hold30 sec MusclesBack, Legs, Chest, Hips BreathingEven breathing, chest toward chin

Bridge Pose, or Setu Bandha Sarvangasana, is a gentle backbend on your back: feet and shoulders on the floor, hips raised. "Setu" is Sanskrit for bridge, and "bandha" means lock or bond. Bridge is one of the app's most frequent poses, showing up in 8 sequences and 3 warm-up flows.

It's beginner level, and sequences usually bring it in toward the end, among the other poses lying down.

How to do it

  1. EnterLie on your back and bend your knees, feet hip-width apart and close to your buttocks. Inhale, press into your feet and lift your pelvis.
  2. HoldYour shoulders and feet carry the weight, your neck stays free. Knees point straight forward. You can interlace your hands under your back to open your chest more.
  3. ExitExhale, gently lower your spine to the floor one vertebra at a time.
More detail

Set your feet parallel, close enough that your fingertips, arms extended, almost brush your heels. Lift your hips by pressing through your feet and notice your glutes and hamstrings switching on. If your lower back pulls, come up less high, or slide a block under your sacrum and rest on it.

The back of your head stays on the floor, keeping the natural curve under your neck. To warm up your back before a static hold, try Bridge Flow.

Benefits

Strengthens the glutes and back, gently opens the chest; a counterpose after forward folds.

Bridge strengthens your glutes, hamstrings and back muscles, and at the same time it opens your chest and the front of your hips. It's the first step toward deeper backbends from the floor, such as Wheel Pose, and single-leg variations add a stability challenge.

Cautions

  • Neck injuries
  • Flare-up of lower back pain

This site is for general information and is not medical advice. If you have pain, an injury, a chronic condition, or are pregnant, check with a qualified professional before practicing.

Common mistakes

  • Knees falling out or caving in. Keep them over your feet; a block squeezed between your thighs helps.
  • Lifting by arching your lower back. Tilt your tailbone up slightly first, then peel your back off the floor.
  • Turning your head while your hips are lifted. Gaze straight up.
  • Setting your feet too far from your hips. Then mostly your hamstrings work and your glutes switch off.

Modifications & variations

Bridge Pose with Ankle Hold Bridge Pose with Ankle Hold Intermediate Straight-Leg Bridge Pose Straight-Leg Bridge Pose Intermediate One-Legged Bridge Pose One-Legged Bridge Pose Intermediate One-Legged Straight-Leg Bridge One-Legged Straight-Leg Bridge Advanced

Counterpose

Knees-to-Chest Pose Knees-to-Chest Pose Beginner

Where it appears

Similar poses

Cobra Pose Cobra Pose Beginner Locust Pose Locust Pose Beginner Puppy Pose Puppy Pose Beginner

Questions

How is Bridge different from Wheel? In Bridge your shoulders support you and the backbend is moderate. In Wheel you push up onto straight arms and the backbend goes much deeper. What many people call a "full bridge" from gym class is Wheel in yoga terms.

How long should I hold Bridge? The pose card gives 30 seconds, the sequences 35 to 75. If you tire, lower down and lift again.

Can I do Bridge with lower back pain? Not during a flare-up, which the app lists as a contraindication along with neck injuries. Between flare-ups, start with a low lift and get your doctor's input on your practice.

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