Beginnerbackbend

Variations (1)

EK

Eka Pada Setu Bandhasana

With Props (2)

SE SE

SE

Setu Bandha Sarvangasana (with chair)

SE

Setu Bandhasana with Bolster

Bridge Pose

Bridge Pose · सेतु बन्ध सर्वाङ्गासन

Also known as: Setu Bandha · Bridge · Supported Bridge

SetuBridge·BandhaLock·SarvaAll·AngaLimbs·AsanaPose

Bridge Pose, also called Setu Bandha is a classical yoga posture whose Sanskrit roots break down as: Setu (Bridge) · Bandha (Lock) · Sarva (All) · Anga (Limbs). In this posture, the body opens the chest and stretches the entire front body. The posture works to activate the glutes, lengthen the hamstrings and strengthen and extend the back. Opens the chest and improves breathing. Stimulates abdominal organs. It is particularly valued for building full-body strength and quieting an anxious mind. Suitable for beginners and regular practitioners alike, it is an excellent warm-up, particularly beneficial for seniors and prenatal. A block and blanket can be used to make the posture more accessible and support correct alignment. Practitioners with neck pain and spinal injury should approach with care or consult a qualified teacher.

Anatomy Involved

Benefits

5

Buttocks (Glutes)(strengthening)
The large muscles of your buttocks are powerfully engaged here, initiating the lift of the pelvis away from the floor. This activation provides critical support for the lower back and sacrum, ensuring a safe and stable arch in the spine. Energetically, strong glutes anchor the base, fostering a sense of groundedness and stability in the lower body, which is essential for upward energetic flow.
Back of Thighs (Hamstrings)(strengthening)
These muscles, running along the back of your thighs, work in concert with the glutes to lift and sustain the hips in the pose. They engage to extend the hip and flex the knee, creating a balanced tension that prevents strain in the lower back. This controlled engagement helps to tone the posterior chain, enhancing the feeling of rootedness and connection through the legs.
Spinal Erectors (Back Muscles)(strengthening)
The deep muscles that run parallel to your spine are actively engaged to extend and support the vertebral column in this backbend. They create an arc, lifting the chest and creating space between the vertebrae, rather than compressing them. This gentle strengthening builds resilience in the spine, supporting good posture and allowing prana to flow more freely along the central channel.
Full anatomical benefits — muscles, joints, organs →

Avoid If

3

Neck Injury / Cervical Issues
Looking up, bearing head weight, or unsupported neck rotation can compress cervical vertebrae and irritate nerves.
Do not allow the head to drop back unsupported; keep the chin slightly tucked and look forward rather than up.
Back Injury / Back Pain
Spinal flexion, extension, or rotation under load can compress vertebral discs or strain the paraspinal muscles.
Limit the depth of the backbend, engage the core actively before moving, and avoid any movement that creates pinching in the lumbar spine.
Shoulder Injury
Overhead loading and extreme shoulder rotation can impinge the subacromial space and overload rotator cuff tendons.
Draw the shoulder blades together without externally rotating aggressively; place hands on blocks to reduce range.

Props That Can Help

Optional supports — use when helpful, not required

Yoga Block

Rest the hands on blocks to begin opening the chest and shoulders before progressing toward full hand-to-floor contact.

Folded Blanket

A rolled blanket under the thoracic spine opens the chest gently and supports the backbend, making it accessible as a restorative variation.

Yoga Strap

Loop a strap around the ankles in prone backbends to close the gap between hands and feet, protecting the lower back from excessive compression.

Common Mistakes to Avoid

✕Compressing the lumbar spine — focus on thoracic extension

✕Dropping the head back without control — keep the neck long

✕Splaying the knees wider than the hips

✕Pushing too deep too soon — build intensity gradually

✕Forgetting to breathe or breathing shallowly

Teaching Cues

For yoga teachers — verbal cues to guide students

5 cues

1Initiate the backbend from the thoracic spine, not the lumbar
2Lift the sternum toward the ceiling
3Keep the gluteal muscles engaged to protect the lower back
4Broaden across the collarbones
5Maintain length in the back of the neck — do not drop the head back

Pose Details

Helps With

strengthanxietydigestive problemsposture correctionback pain

Pose Type

backbendcore strengthener

Body Focus

spinehipslower body

Focus Areas

flexibilitystrengthbreathing

Best For

seniorsprenatalpostnatalbeginnersdesk workersplus size

Yoga Styles

hathavinyasaiyengarrestorative

When to Practice

warm upcool downrestorative

Position

supine

Modify If You Have

back pain

Place a block under the sacrum for supported bridge.

neck pain

Keep head flat on the floor, don't turn head.

knee injury

Keep feet hip-width apart, don't lift too high.

pregnancy

Use a bolster under the back, avoid deep arch, keep feet wider.

Practice Flow

Supta Tadasana

SU

Supported Setu Bandha Sarvangasana

Bhujangasana (with Bolster Support)

This pose

Apanasana

Supta Matsyendrasana I (Supine Spinal Twist)

Savasana

How to Practice

1

1. Lie on your back with your knees bent, feet hip-width apart and parallel, close to your buttocks.

2

2. Keep your arms alongside your body, palms facing down.

3

3. On an inhale, press your feet firmly into the floor and lift your hips up, bringing your chest towards your chin.

4

4. Press your shoulders down and under, interlacing your fingers if possible. Actively push the floor away with your feet and arms.

5

5. Keep your thighs parallel and your knees directly over your ankles. Engage your glutes and hamstrings.

4 more steps remaining

Register free to see the complete instructions

Register Free to Continue

Already registered? Login

Frequently Asked Questions

Common questions about Bridge Pose

What is Bridge Pose?

Bridge Pose, also called Setu Bandha is a classical yoga posture whose Sanskrit roots break down as: Setu (Bridge) · Bandha (Lock) · Sarva (All) · Anga (Limbs). In this posture, the body opens the chest and stretches the entire front body. The posture works to activate the glutes, lengthen the hamstrings and strengthen and extend the back. Opens the chest and improves breathing. Stimulates abdominal organs. It is particularly valued for building full-body strength and quieting an anxious mind. Suitable for beginners and regular practitioners alike, it is an excellent warm-up, particularly beneficial for seniors and prenatal. A block and blanket can be used to make the posture more accessible and support correct alignment. Practitioners with neck pain and spinal injury should approach with care or consult a qualified teacher.

What are the benefits of Bridge Pose?

Strengthens the back, glutes, and hamstrings. Opens the chest and improves breathing. Stimulates abdominal organs. Calms the brain and reduces anxiety. Improves digestion.

Who should avoid Bridge Pose?

Avoid this pose if you have: Neck injuries, Back pain, Shoulder injuries.

How many steps are in Bridge Pose?

Bridge Pose is practiced in 9 steps. Lie on your back with your knees bent, feet hip-width apart and parallel, close to your buttocks.

Is Bridge Pose suitable for beginners?

Yes, Bridge Pose is a beginner-friendly pose suitable for all levels.

What props are needed for Bridge Pose?

You may use: block, blanket, strap. Props make the pose more accessible and comfortable.

What conditions does Bridge Pose help with?

Bridge Pose is therapeutic for: strength, anxiety, digestive problems, posture correction, back pain.

What poses should I do before Bridge Pose?

Prepare with: Supta Tadasana, Supported Setu Bandha Sarvangasana, Bhujangasana (with Bolster Support). These warm up the relevant muscles and joints.