Variations (1)
With Props (1)
Supported Bridge Pose Variation
सेतु बंधासन भिन्नता
Setu Bandhasana Variation provides a supported backbend that opens the chest and strengthens the back muscles. The block or blanket provides gentle support and allows for deeper relaxation.
Anatomy Involved
Benefits
- Strengthens the back muscles
- Opens the chest and shoulders
- Stretches the hip flexors
- Calms the nervous system
- Improves digestion
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Neck pain
- Back pain
- Shoulder injuries
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
- 1Lie on your back, bend the knees, feet hip-width apart and parallel
- 2Walk the feet close enough to touch the heels with your fingertips
- 3Press through all four corners of both feet to lift the hips
- 4Interlace the fingers under the back and roll the shoulders beneath you
- 5Lift the sternum toward the chin — not the chin toward the sternum
- 6Keep the knees parallel — do not let them splay outward
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Modify If You Have
hypertension
Use a lower support, avoid deep arch and focus on gentle breath.
pregnancy
Use a block under the sacrum, avoid deep arch.
knee injury
Keep feet hip-width apart, do not push through knees.
arthritis
Use a lower block for less intensity, support joints with blankets.
Target Areas
Practice Flow
About this Pose
Setu Bandhasana Variation provides a supported backbend that opens the chest and strengthens the back muscles. The block or blanket provides gentle support and allows for deeper relaxation.
How to Practice
1. Lie down in Shavasana (Corpse Pose).
2. Bend your knees and place your feet flat on the floor, heels close to your hips.
3. Inhale and lift your hips off the floor, keeping your shoulders grounded.
4. Interlock your hands underneath your back and roll your shoulders further underneath you.
5. Place a block or folded blanket underneath your sacrum for support. Choose a height that feels comfortable.
5 more steps remaining
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Frequently Asked Questions
Common questions about Supported Bridge Pose Variation
What is Supported Bridge Pose Variation?
Setu Bandhasana Variation provides a supported backbend that opens the chest and strengthens the back muscles. The block or blanket provides gentle support and allows for deeper relaxation.
What are the benefits of Supported Bridge Pose Variation?
Strengthens the back muscles. Opens the chest and shoulders. Stretches the hip flexors. Calms the nervous system. Improves digestion.
Who should avoid Supported Bridge Pose Variation?
Avoid this pose if you have: Neck pain, Back pain, Shoulder injuries.
How many steps are in Supported Bridge Pose Variation?
Supported Bridge Pose Variation is practiced in 10 steps. Lie down in Shavasana (Corpse Pose).
Is Supported Bridge Pose Variation suitable for beginners?
Supported Bridge Pose Variation is an intermediate-level pose. Beginners should practice with props or under guidance.
What props are needed for Supported Bridge Pose Variation?
You may use: block, blanket. Props make the pose more accessible and comfortable.
What conditions does Supported Bridge Pose Variation help with?
Supported Bridge Pose Variation is therapeutic for: back pain, posture correction, flexibility, anxiety, digestive problems.
What poses should I do before Supported Bridge Pose Variation?
Prepare with: Setu Bandhasana, Adho Mukha Svanasana, Bhujangasana. These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Supported Bridge Pose Variation with other poses