How To Do Bridge Pose (Setu Bandha Sarvangasana)

Bridge Pose (Setu Bandha Sarvangasana) 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!

Bridge Pose is 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

Here is a list of steps to do Bridge Pose (Setu Bandha Sarvangasana):

  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!

Benefits Of The Pose

Are you ready to unlock the power of body and mind? Embark on a journey with Setu Bandha Sarvangasana, also known as Bridge Pose!

This pose is not only great for physical benefits, like strengthening your glutes, hamstrings, lower back muscles and opening up your chest and shoulders.

It can boost confidence by improving posture through stretching out tight hip flexors that lead to slouching.

But there’s more and it has therapeutic effects too!

By releasing tension in the body while lifting your hips towards the sky during bridge pose.

You will experience an immediate sense of relaxation wash over you. Regular practice helps reduce anxiety symptoms.

Whilst mild depression may be relieved along with enhanced flexibility throughout spine leading to general increase in mobility

Preparing: Warm-Up And Modifications

Ready to take your practice up a notch? It’s time for Bridge Pose! 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 + 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!

Bridge Pose / Canva
Bridge Pose

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 bridge pose 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

Advanced Variations And Progressions Of The Bridge Pose

As we take our Bridge Pose to new heights, let us ensure safety and comfort throughout the journey.

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 for Bridge Pose!

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.

Variation Benefits
Upward Bow/Wheel Pose Strengthens back muscles; opens chest and shoulders
Supported Bridge Gently stretches spine; calms nervous system
Shoulder Stand Stimulates thyroid gland; improves digestion
Camel Pose Stretches 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?

Feel how each breath replenishes you with strength, unlocking further modifications as long as you remain in this pose.

Engage all muscles to maximize its benefits – along with improved spinal flexibility and reduced anxiety levels. It will also clear away any tension or stress!

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 Pose?

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.

Or props for gentle supported bridge movements. Cat-Cow stretching or modified pigeon poses are also excellent options that provide similar benefits all while staying safe!

Let’s not forget: taking care doesn’t have to mean sacrificing freedom in movement

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 bridge pose.

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

Listen closely when cues for modifications are needed – don’t forget to engage those core muscles!

Each yogi’s journey is personal so try not focus on perfection! Instead enjoy this time dedicated solely for yourself and feel the freedom that comes from connecting both mindfully & physically within every movement.

Can The Pose Help With Lower Back Pain?

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

Bridge pose, 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.

An experienced instructor can be invaluable here too! With mindful attention, you are sure to experience increased freedom through the release of tension in your lower back over time.

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.

It’s important to remember that freedom goes hand-in-hand with respect. Be mindful of what your body can handle so you don’t risk an injury when stretching towards success!


Yoga can offer a multitude of benefits. But one pose in particular may be especially helpful for those suffering from lower back pain.

The Bridge Pose is an ideal way to open up the chest and shoulders while also strengthening your glutes, hamstrings, and lower back.

However pregnant individuals should always consult with their doctor before attempting this pose. As will anyone who has any injuries or medical conditions that could interfere with performing it safely.

Otherwise make sure you warm-up properly beforehand! With regular practice you too can reap the rewards of yoga.

So try holding the Bridge Pose for at 30 seconds (or longer if comfortable) whilst breathing deeply throughout!

How To Do Bridge Pose / Canva
How To Do Bridge Pose