How To Do Bridge Pose (Setu Bandha Sarvangasana)

Bridge Pose or Setu Bandha Sarvangasana in Sanskrit, offers amazing variety. You can use it in dynamic, strengthening ways or take a more restorative approach. It’s the perfect way to bridge understanding that yoga doesn’t always have to be something strenuous and draining. Sometimes simply breathing deeply is all we need!

It’s a powerful practice to help build strength while creating mental clarity and reducing tension. This pose helps unite the body with breath. Making it an excellent starting point for yogis of all levels as they continue down their journey towards improved wellbeing.

How To Do Bridge Pose Video

Step-by-step Instructions

Here is a list of steps to do:

  1. Lie on your back on your mat with your knees bent and your feet flat on the ground, hip-width apart.
  2. Bring your heels as close to your hips as you can, keeping your feet parallel to each other.
  3. Place your arms at your sides with your palms facing down.
  4. Inhale and press into your feet, lifting your hips towards the ceiling.
  5. Roll your shoulders back and clasp your hands together underneath your body.
  6. If you can’t clasp your hands, you can keep your arms at your sides with your palms facing down.
  7. Press down into your feet and shoulders to lift your hips higher, feeling a stretch in your chest and the fronts of your thighs.
  8. Hold the pose for several breaths, focusing on keeping your hips lifted and your chest open.
  9. To come out of the pose, release your hands and slowly lower your hips back down to the ground.

Some additional tips to keep in mind:

When practicing yoga, remember to press down evenly through both feet and keep your shoulders relaxed away from your ears.

Make sure your knees are pointing forward – or if you need extra support add a folded blanket or cushion underneath the shoulders.

If there is any discomfort in the neck or lower back injuries, modify with props accordingly while listening attentively to what feels comfortable for you as always move slowly and mindfully!

7 Benefits Of Setu Bandha Sarvangasana

Here are some potential benefits you may experience when practicing this pose:

  1. Strengthens the Lower Body: The pose can help strengthen and tone your legs, hips, and lower back. This is due to the weight-bearing nature of the pose, which forces these muscles to work harder.
  2. Opens the Chest and Shoulders: This pose is a gentle backbend that helps open up the chest and shoulders. This can be particularly beneficial if you spend a lot of time hunched over a computer or desk, as it can help counteract the effects of this posture.
  3. Stretches the Spine and Neck: The arching motion can help stretch and elongate the spine and neck. This can be beneficial for maintaining spinal health and reducing tension in these areas.
  4. Improves Digestion: By stimulating the abdominal organs, it can help improve digestion. This can be particularly beneficial if you suffer from digestive issues.
  5. Reduces Anxiety, Stress, and Depression: Like many yoga poses, it can help reduce anxiety, stress, and depression. This is due to the calming effect yoga has on the mind and body. The pose also helps to open the heart, which can promote feelings of calm and well-being.
  6. Improves Blood Circulation: Because the posture is an inversion, it can help improve blood flow to the brain and heart. This can promote better oxygenation and nutrient delivery to these vital organs.
  7. Stimulates the Thyroid and Pituitary Glands: When performed correctly, the bridge can stimulate the thyroid and pituitary glands. These glands play crucial roles in regulating the body’s metabolism and overall hormonal balance.

As with any physical activity, it’s important to practice the bridge correctly to get the most benefits and avoid injury. Always listen to your body, and consider seeking the guidance of a trained yoga teacher. Especially if you’re new to the practice or have any health concerns.

bridge yoga pose / Canva

Preparatory: Warm-Up And Modifications

Ready to take your practice up a notch? Start by lying on the mat with knees bent and feet flat.

As you inhale, press into your soles to lift the hips while keeping shoulders rooted down.

Interlace fingers under pelvis and stay in pose 5-10 breaths before releasing back down slowly. Engaging glutes, thighs and core muscles along the way.

For an extra challenge try variations like lifting one leg or coming onto ball of feet as well as breathing techniques such Ujjayi pranayama (ocean breath).

And don’t forget about props if needed. Blocks/bolsters are great for support until strength and flexibility increase through consistent stretching exercises such Cobra Sphinx poses.

When it comes to success here slow progress is key! Listen closely to your body and modify accordingly.

So that each pose becomes easier over time leading increased mobility in both spine and hip flexors plus greater movement freedom overall!

Beginner Tips

Before practice, set yourself up for success by taking a few moments to breathe and center your body.

Come onto your back with knees bent and feet hip-width apart. As you lift into the asana be mindful of proper alignment cues such as pressing firmly into the feet.

Engaging glutes/inner thighs for support, tucking chin slightly inwards to protect neck. Don’t be afraid to incorporate props like blocks or straps if needed!

Most importantly! Listen to how your body feels throughout the process so that any discomfort can immediately be addressed accordingly.

Common Challenges:

Practicing yoga poses can be an opportunity for self-discovery and growth. But beginners often make mistakes like not engaging enough muscles or holding their breath.

To avoid these common challenges, set intentions before starting your routine. Such as focusing on one thing at a time and incorporating body awareness techniques to stay in tune with yourself.

When we are mindful of each part of our bodies instead of striving for the “perfect” shape across all poses, we will find that achieving balance is within reach!

Common Mistakes And How To Avoid Them

Get the most out of your Bridge Pose practice by focusing on proper alignment and breathing technique.

Start from a reclined position. Pressing into your feet as you draw up through the hips with inner thighs engaged.

Interlace fingers behind back to evenly distribute shoulders away from ears. While keeping neck long and relaxed during 5-10 breaths in this foundational yoga posture.

Engaging glutes and hamstrings can help avoid overarch or strain. So that you may safely savor all possible benefits!

Common Mistakes to Avoid:

  • Allowing the knees to splay outwards
  • Placing too much weight in the hands instead of using leg strength
  • Tucking chin into chest
  • Forgetting to breathe deeply
  • Overarching the lower back or collapsing the lower back, instead of maintaining a neutral spine

Yoga Bridge Pose / Canva

Advanced Variations And Progressions Of The Bridge Pose

An essential part of this is engaging your core muscles for proper posture. Neglecting them can lead to a sore lower back.

Additionally, resist the temptation of letting tension sink into your neck as you transition. Keep it relaxed so that each progression may be gracefully executed!

Spice up your practice by exploring some of the more challenging variations!

Try Upward Bow (or Wheel) for a deep spinal extension with an open chest and shoulders.

For those who prefer gentler options, give Supported Bridge or Shoulder Stand a go. You can even use props like blocks to help support yourself without compromising on safety.

If that wasn’t enough of a challenge already, why not finish off this sequence by attempting Camel Pose?

Remember: don’t push too hard. If it’s meant to be accessible over time then trust in the process as long as you remain consistent with effort and patience.

Upward Bow/Wheel PoseStrengthens back muscles; opens chest and shoulders
Supported BridgeGently stretches spine; calms nervous system
Shoulder StandStimulates thyroid gland; improves digestion
Camel PoseStretches hip flexors; energizes entire body

With a seemingly endless pool of opportunities, yoga provides the perfect platform to expand and explore your boundaries.

Tune into yourself as you journey through each practice. Cultivate both physical flexibility and mental resilience, remaining mindful with every breath taken.

Discover newfound freedom in your body while striving for greater presence within life off the mat!

Frequently Asked Questions

How Long Should I Hold The Bridge Pose?

Dare yourself to hold the posture for 30 seconds. Find out just what magic awaits when calm meets lengthening muscle fibers.

Can Pregnant Women Do The Bridge?

Always consult with your healthcare provider before beginning any exercise routine during pregnancy! It’s important to consider modifications and precautions for certain poses.

The pose, offers numerous rewards such as enhanced back muscles and a reduced stress.

Although pregnant women might take advantage of this posture with the help of blocks to support their sacrum.

Should I Do The Bridge Pose Before Or After Other Yoga Poses?

A mindful yoga practice begins with proper sequencing. To ensure your body is properly warmed up.

Begin by flowing through a few rounds of cat-cow or downward dog postures before transitioning into the the  pose.

As you move throughout each posture, be conscious to cultivate an awareness of your own capabilities.

Can The Pose Help With Lower Back Pain?

Talk to your healthcare provider first, if yoga is suitable for you!

It is a valuable yoga posture that can open the doorway to countless benefits. Chief among them being relief from lower back pain.

To make sure your practice of this pose remains both safe and beneficial. However, it’s important to keep proper alignment in mind as well as add variations for deeper stretches.

Utilizing props like blocks also aids with maintaining correct form while exploring different movements.

Are There Any Contraindications For The Bridge Pose?

The pose is a powerful practice that offers many physical benefits – such as improved spinal flexibility and strengthened core, glutes and hamstrings.

However, those with neck or back injuries must take extra caution and talk to the doctor before attempting this posture.

To ensure your safety, modifications like using props can help make the pose more comfortable for you to move in without overextending yourself too much.


The Bridge Pose, is a widely-practiced pose due to its restorative and therapeutic nature. A preparatory pose for deeper backbends, it is often introduced to beginners in yoga classes.

When practicing, it’s crucial to maintain proper alignment and avoid common mistakes to benefit fully and prevent injuries.

This pose is an inversion. Meaning that your heart is positioned higher than your head, offering unique health benefits.

Even if you’re just starting out, you can explore different versions of the pose under the guidance of a trained yoga instructor. For instance, placing a block under your sacrum can support a more restorative version of Bridge Pose.

During the pose, it’s essential to position the hands alongside your body. Keep your feet grounded into the floor, with your knees hip width apart.

The aim is to lift the hips toward the ceiling while keeping the upper body relaxed. The back of your neck long, to avoid compression in the lower back.

As you hold this position, you may interlace your hands together behind your back. Then press the back of your arms and your feet into the floor to lift your hips even higher.

It’s important to keep your knees directly over your heels. Draw your shoulders away from your ears. This enables you to roll your shoulders under and potentially clasp your hands together beneath you.

For some practitioners, using a block between your thighs can help maintain alignment and engage the legs more effectively. The aim is to slowly roll your spine back to the floor after holding the pose for a suitable period.

Mastering Bridge Pose can help to open the chest and stretch the thighs. It’s counteracting the tendency to slump or slouch.

Additionally, it can provide relief from low back pain by strengthening the lower back and buttock muscles. The pose helps to tilt your pelvis forward, alleviating tension and potentially mitigating the occurrence of back pain.

Care must be taken not to overstretch your neck or let the knees splay out. Instead, keep them parallel. As you progress, this beginning backbend can act as a stepping stone towards more challenging poses in your yoga journey. Remember, it’s always beneficial to seek step-by-step instructions from a yoga teacher, especially when practicing any pose for the first time.

How To Do Bridge Pose / Canva