Bridge Pose (Setu Bandha Sarvangasana)
A pose done lying on your back with knees bent, where you press through your feet to lift your hips, working the glutes and hamstrings.
Bridge Pose (Setu Bandha Sarvangasana) is done lying on your back with knees bent and feet flat, pressing through the feet to lift the hips. It strengthens the glutes and hamstrings and stretches the front of the hips and chest. Hold 3 to 5 breaths, 2 to 3 times. With a neck injury, use the supported version or skip it.
| Sanskrit name | Setu Bandha Sarvangasana |
|---|---|
| Category | Poses |
| Difficulty | Beginner |
| Position | Lying on your back |
| How long to hold | 3–5 breaths |
| Kneeling, floor, wrists | No kneeling · On the floor · Little or no weight on the hands |
| Body areas | Glutes, Hamstrings, Hips, Chest |
| Primary benefit | Strengthens the glutes and hamstrings; opens hips and chest |
| Muscles worked | Glutes (gluteus maximus), Hamstrings, Spinal extensors (erector spinae), Inner thighs (adductors), Hip flexors (stretched) |
| Breathing | Inhale to lift the hips, breathe steadily for 3 to 5 breaths, then exhale to lower slowly |
| Safe for seniors | Yes |
| Contraindications | Neck injury: use the low supported version or skip it, Recent back injury, or back pain that worsens when you arch, Pregnancy after the first trimester: avoid long periods lying on your back, Shoulder injury: keep the lift low and arms relaxed |
What is Bridge Pose?
Bridge Pose (Setu Bandha Sarvangasana) is a gentle backbend done lying on your back. With your knees bent and feet flat on the floor close to your hips, you press through your feet and lift your hips so your knees, hips, and shoulders form a slope. Your arms rest on the floor beside you, and your head stays still.
Physically, Bridge mainly works the back of the body. The glutes and hamstrings lift and hold the hips, the muscles along the spine help support the back, and the inner thighs work to keep the knees from splaying apart. At the same time, it stretches the front of the hips (hip flexors) and opens the chest. It is a strengthening pose first and a stretch second.
In practice, Bridge is often done near the end of a class, after standing poses and before twists and rest. Beginners usually lift and lower a few times rather than holding one long bridge. Supported Bridge, with a block under the sacrum (the flat bone at the base of the spine), turns it into a resting pose and is a common choice in gentle and senior classes. Because the pose is done on your back, it is easy to adjust height and stop at any point.
The honest benefit is glute and hamstring strength plus a stretch across the hips and chest. Keep the lift moderate; higher is not better if your lower back pinches.
Step-by-step instructions
- Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
- Walk your feet close enough that your fingertips can brush your heels.
- Rest your arms alongside your body, palms down.
- Press through your feet and lift your hips.
- Keep your knees pointing forward, not falling out or in, and keep your head still.
- Hold for 3 to 5 breaths.
- Lower slowly, one section of the spine at a time, and repeat 2 to 3 times.
Easier and harder versions
Easier
Supported Bridge with a block
Lift your hips and slide a block under your sacrum at its lowest height, then rest your weight on it. Lift your hips again to remove the block before you lower down.
Bridge lifts
Instead of holding, lift your hips a few inches as you inhale and lower them as you exhale. Repeat 5 to 8 times.
Standard
Bridge Pose
Follow the steps above and hold for 3–5 breaths.
Harder
One-Legged Bridge
From Bridge, keep your hips level and lift one foot a few inches off the floor, keeping the knee bent or straightening the leg. Hold for 2 to 3 breaths, lower the foot, and switch sides.
Tips & modifications
- Beginner: Lift and lower a few times before trying a longer hold. A low bridge with steady breathing is a complete version of the pose.
- Common mistake: Letting the knees splay out. A block or folded towel squeezed lightly between the thighs helps keep them in line.
- Common mistake: Pushing the hips so high that the lower back pinches. Lower them until the effort is in your glutes, not your back.
- Easier or harder: For Supported Bridge, slide a block under your sacrum at its lowest height and rest on it. Remove the block before you lower your hips.
- Safety: Do not turn your head while your hips are lifted. Your neck carries some weight in this pose, so keep it still and centered.
Safety
If you have any of the contraindications listed above, or a health condition, talk to your doctor before practicing. Stop if you feel sharp pain, dizziness, or numbness. Use props and modifications as needed, especially if you are 50+ or new to yoga.