BeginnerbackbendVariations (1)
Bridge Pose
सेतु बन्ध सर्वाङ्गासन
Setu Bandha Sarvangasana, or Bridge Pose, is a gentle backbend that strengthens the back, glutes, and hamstrings. It also opens the chest and improves circulation.
Anatomy Involved
Benefits
- Strengthens the back, glutes, and hamstrings
- Opens the chest and improves breathing
- Stimulates abdominal organs
- Calms the brain and reduces anxiety
- Improves digestion
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Neck injuries
- Back pain
- Shoulder injuries
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
5 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 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
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
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.
Target Areas
Practice Flow
About this Pose
Setu Bandha Sarvangasana, or Bridge Pose, is a gentle backbend that strengthens the back, glutes, and hamstrings. It also opens the chest and improves circulation.
How to Practice
1. Lie on your back with your knees bent, feet hip-width apart and parallel, close to your buttocks.
2. Keep your arms alongside your body, palms facing down.
3. On an inhale, press your feet firmly into the floor and lift your hips up, bringing your chest towards your chin.
4. Press your shoulders down and under, interlacing your fingers if possible. Actively push the floor away with your feet and arms.
5. Keep your thighs parallel and your knees directly over your ankles. Engage your glutes and hamstrings.
4 more steps remaining
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Frequently Asked Questions
Common questions about Bridge Pose
What is Bridge Pose?
Setu Bandha Sarvangasana, or Bridge Pose, is a gentle backbend that strengthens the back, glutes, and hamstrings. It also opens the chest and improves circulation.
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.
Build Your Own Sequence
Combine Bridge Pose with other poses