With Props (1)
Bridge Pose with Chair
Setu Bandha Sarvangasana (with chair) · सेतु बंध सर्वांगासन (संस्थित)
Also known as: Chair-Supported Bridge
Bridge Pose with Chair, also called Chair-Supported Bridge is a classical yoga posture. Its Sanskrit name Setu Bandha Sarvangasana (with chair) translates word-for-word 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 lengthen the hamstrings, activate the glutes and engage the core. Opens the chest and shoulders. Relieves stress and mild depression. Suitable for beginners and regular practitioners alike, it is a calming cool-down, particularly beneficial for seniors and prenatal. A chair and bolster can be used to make the posture more accessible and support correct alignment. Practitioners with back pain and migraine should approach with care or consult a qualified teacher.
Anatomy Involved
Benefits
- Strengthens back muscles
- Opens the chest and shoulders
- Relieves stress and mild depression
- Stimulates abdominal organs
- Improves digestion
- Full anatomical benefits — muscles, joints, organs →
Avoid If
Neck Injury / Cervical Issues
Looking up, bearing head weight, or unsupported neck rotation can compress cervical vertebrae and irritate nerves.
Avoid all weight-bearing on the head and neck; practise supported Setu Bandha or legs-up-the-wall instead.
Back Injury / Back Pain
Spinal flexion, extension, or rotation under load can compress vertebral discs or strain the paraspinal muscles.
Support the lower back with a block under the sacrum in bridge variations; avoid unsupported inversions.
Headache / Migraine
Physical exertion, inversions, and strong breath work can intensify an existing headache or trigger a migraine.
Avoid all inversions during an active headache; rest in supported Child's Pose or Savasana instead.
High Blood Pressure
Vigorous effort and inverted positions temporarily raise blood pressure in the head, increasing strain on blood vessels.
Avoid this inversion entirely or keep the head above heart level at all times; never hold the breath.
Props That Can Help
Optional supports — use when helpful, not required
Chair
Use a chair to support the legs or torso in inverted postures, making the inversion accessible for those who cannot yet bear their full weight.
Bolster
A bolster under the hips in Viparita Karani elevates the pelvis gently, creating a mild inversion effect without placing the head below the heart.
Folded Blanket
Stack two to three firm blankets under the shoulders in Shoulderstand to protect the cervical spine — this is not optional but essential for safety.
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
6 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
- 6Surrender the weight of the body to the props and the floor
Pose Details
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Target Areas
Practice Flow
How to Practice
1. Lie on your back with your knees bent and feet flat on the floor.
2. Position a chair so the seat supports your lower back when you lift your hips.
3. Arms are alongside the body, palms facing down.
4. Inhale, press your feet into the floor, and lift your hips up until your lower back is supported by the chair.
5. Draw your shoulder blades together on your back and gently lift your sternum towards your chin.
5 more steps remaining
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Frequently Asked Questions
Common questions about Setu Bandha Sarvangasana (with chair)
What is Bridge Pose with Chair?
Bridge Pose with Chair, also called Chair-Supported Bridge is a classical yoga posture. Its Sanskrit name Setu Bandha Sarvangasana (with chair) translates word-for-word 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 lengthen the hamstrings, activate the glutes and engage the core. Opens the chest and shoulders. Relieves stress and mild depression. Suitable for beginners and regular practitioners alike, it is a calming cool-down, particularly beneficial for seniors and prenatal. A chair and bolster can be used to make the posture more accessible and support correct alignment. Practitioners with back pain and migraine should approach with care or consult a qualified teacher.
What are the benefits of Bridge Pose with Chair?
Strengthens back muscles. Opens the chest and shoulders. Relieves stress and mild depression. Stimulates abdominal organs. Improves digestion.
Who should avoid Bridge Pose with Chair?
Avoid this pose if you have: Neck injury, Back pain, Severe headache, High blood pressure (uncontrolled).
How many steps are in Bridge Pose with Chair?
Bridge Pose with Chair is practiced in 10 steps. Lie on your back with your knees bent and feet flat on the floor.
Is Bridge Pose with Chair suitable for beginners?
Yes, Bridge Pose with Chair is a beginner-friendly pose suitable for all levels.
What props are needed for Bridge Pose with Chair?
You may use: chair, bolster, blanket. Props make the pose more accessible and comfortable.
What poses should I do before Bridge Pose with Chair?
Prepare with: Bridge Pose, Supta Tadasana, Supported Setu Bandha Sarvangasana, Bhujangasana (with Bolster Support). These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Setu Bandha Sarvangasana (with chair) with other poses